Obsession: yoga video (part II)

My newest obsession: Meghan Currie's yoga video "Mad love".

Just watch it and you'll understand.



// I'm off for a mini-vacation to South Karelia (Eastern Finland). I'll be able to go to the gym once, which means that I'll most definitely bring my yoga mat. I'm not even closely as flexible as Meghan (especially after my killer workouts this week), but you know what? I don't care. I'll finish my yoga as flow-y as possible. This one is all about breathing and moving to my own rhytm.

Have a great day,
/Ulrika

Supplement info: Magnesium

Good morning, happy people!

After writing the "Diet tip of the day: Drink more water" - post I've received a ton of questions on supplements and superfoods. Therefore I want to share my knowledge with you guys. This is the first part of my "supplement info"-series. My main goal is to introduce some of the most important supplements any athlete (beginner, intermediate or professional) should be taking - giving you a description of why they work and some tips on using them correctly.

Do you want to improve recovery after a really tough workout?
Do you want to sleep better at night?
Do you wish to reduce muscle spasms, cramps and improve your tolerance of vigorous physical activity?

Magnesium is the fourth most abundant element by mass in the human body and is essential to good health. It's ions are essential to all living cells, where they are needed in manipulating important biological compounds like ATP, DNA and RNA. Magnesium is required in the catalysation of more than 300 enzymes in the human body, and it has been detected in nearly 4,000 binding sites of human proteins.

Magnesium is important to metabolism, enzyme function, the proper function of the nervous system, the uptake of calcium, the immune system, muscle function (keeping the heart beat steady - the heart is a muscle), strengthening bones and protein synthesis. Taken correctly, magnesium prevents stroke and heart attacks; and can help pain in fibromyalgia, migraine and premenstrual symptoms.

Magnesium is essential in a healthy diet. Magnesium, just like Vitamin D, plays a part in many chemical reactions and functions in the human body, and deficiency is therefore challenging to diagnose. Many people may not have enough magnesium stored in their body because they fail to get the recommended amount of magnesium from their diet. Having enough body stores of magnesium can prevent stroke and heart attacks and immune dysfunction.

Common first symptoms of magnesium deficiency are numbness and tingling, apathy, memory loss and learning difficulties, nausea, desorientation, sleep disorders, irritation, muscle spasms and cramps, headache, loss of appetite, fatigue and weakness. Magnesium deficiency can cause asthma, diabetes and osteoporosis. Keep in mind that many of these symptoms are general and can be caused by many other things than magnesium deficiency!
Magnesium deficiency is usually caused by a disease or dysfunction of the intestines (diabetes, kidney dysfunction, irritated bowel syndrome), certain types of medicine (diuretic compounds, birth control pills and antibiotics), stress or alcoholism.

Good dietary sources of magnesium include green vegetables (spinach, agar, green leafy spices), fruits like banana and avocado; beans and peas; tomatoes, ginger, cumin, fish (halibut), nuts and seeds (especially cashews, almonds, sunflower and pumpkin seeds), and whole, unrefined grains. Refined grains (e.g. white flour) are generally low in magnesium, because when they are processed, the magnesium-rich germ and bran are removed. So make sure you eat whole-grain products in stead of processed foods! Coffee, cocoa and tea are also good sources of magnesium. When it comes to cocoa, choose raw cacao (here's why).

Keep in mind that carbonated drinks like sodas decrease the uptake of magnesium, as does taking large amounts of calcium supplements.

Magnesium dietary supplements are widely available. Here's a short description of the different forms of magnesium supplements:

Magnesium oxide is one of the most common forms in magnesium dietary supplements, because it has a high magnesium content per weight (60%), but it is the least bioavailable. Magnesium oxide works mostly as a laxative in the human body, so don't overdose on it - you'll feel the consequences pretty fast.
Magnesium citrate has been reported as more bioavailable then oxide or amino-acid chelate (glycinate) forms. Citrate is a common form of magnesium in supplements, you'll find it in almost every supermarket.
Magnesium glycinate is a highly bioavailable form of magnesium, and it provides a high level of absorption and is considered ideal for those who are trying to correct a deficiency. (It's also the form I mostly use).
Magnesium chloride or lactate has only 12% magnesium, but it is still more bioavailable than magnesium oxide.
Magnesium stearate is a potentially harmful additive, a binding ingredient in drugs and mints, and shouldn't be used as a magnesium supplement. According to a health-oriented website magnesium stearate (or the stearic acid in it) can lower your immune system and potentially prevent the absorption of nutrients in your intestine. So, steer clear of magnesium stearate.

So, what did you learn? Don't use magnesium oxide, take almost anything else. Except for magnesium stearate, that is. Read the labels on your supplement bottles! If you're unsure about supplementing on magnesium, leave a comment or send me a message - I'm glad to help.

Excess magnesium in the blood is filtered at the kidneys, so it's difficult to overdose on magnesium from dietary sources. With supplements, overdose is possible, but mostly in people with poorly functioning kidneys.So you shouldn't worry.

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 Hope you're having a great day!

/Coach U</sup>

Friday motivation.

My motivational moodboard of the week:

 

 

Hi peeps.

I'm going through some serious sh*t in my personal life, but you know what? I'm strong, I'll get through it. I'm more motivated than ever to work out like crazy and to get shredded by August. Heck, I'll be in top shape in July.

No excuses, just get it done.

/Coach U

Picture source

Diet tip of the day: drink more water

75 % of your body is water - in fact, 70-80 % of your brain tissue consists of water. If you're dehydrated, your body and mind are stressed.
Every chemical reaction that takes place in the body needs water - basically, your cells need water to function properly. By drinking water I mean drinking pure water; not coffee, beer, coke, juice or other sugary fluids.

If you wait until you're thirsty, your body is already a little dehydrated. Symptoms of dehydration may include dry skin, loss of skin elasticity, increased wrinkles, dry eyes, thrist, tiredness, dry mouth, headache, constipation, dizziness or lightheadedness. Severe dehydration may result in low blood pressure, rapid heartbeat, confusion and fever.

Water affects your health extensively. Your body needs water to recover from injuries and diseases, to detox (cleanse the body of contaminants), and to improve digestion. Decent hydration will boost your energy levels, increase your mental sharpness and help boost your immune system. Drinking water helps you build muscle tone (helps muscles to contract better), decreases muscle cramps and lubricates joints. Best of all, water may help you lose those extra pounds you've been trying to shed.

According to a study (Davy et al. 2010) drinking water before a meal has been proved to aid weight loss. The study states that drinking two (2,5 dl) glasses of water before every meal affected the participants' eating habits - in fact, the participants ate in average between 75 and 90 fever calories during the meal. The participants were successful in keeping the weight loss even 12 months after the study. Basically, water makes people feel satisfied and keep hunger off, at least in the older population.

How much water is enough? That's a tough question, since a person's need of water depends on age, body size, physical activity and weather. An average adult needs at least two litres of water a day. You'll need a lot more water if you're physically active, spend a lot of time in a dry environment (for instance, if your home or office has an effective airconditioning system) or if your environment is very warm and you sweat a lot. Keep a glass of water or a bottle nearby to remind you to stay hydrated. When in doubt, drink a little more. ;)
Drinking much water won't give you a bloated body - water retention is caused by eating too much salt, not by drinking much water. In fact, drinking water helps you get rid of feeling bloated, since it flushes the body.

I'm not saying that water is a magic potion, but it can aid you in losing weight. Water makes you feel fuller and revs up your metabolism. Acccording to some sources drinking ice cold water makes you burn even more calories, since your body has to warm it up - but seriously, you'd have to drink a lot of icy water to lose weight solely on that method. A study showed that drinking approximately 5 dl of near-freezing water only burned approximately 4 kcal. Your diet makes a bigger difference to shedding fat.

Remember, that there's also a possibility to drinking too much water (water intoxication). Water intoxication is not easy to achieve, trust me. Obsessive-compulsive water drinking or an extended athletic activity, where the athlete drinks a lot of water, may cause water intoxication. This means that electrolytes (especially sodium and potassium) in the blood are diluted to the point that it interferes with brain, heart and muscle function. Athletes tackle theproblem by using sports drinks with minerals to keep their body in balance. 

Here's a link to an online water calculator, check it out!

A few tips to drinking water:

• As I said earlier, keep a glass or bottle of water close by at all times, to make sure you remember to hydrate. One tip is to fill a 2l jug of water in the morning and making sure you empty it during the day. I usually fill a 650 ml glass bottle with water three times at work - and I drink a big glass of water with every meal. Think of places you can stash your water bottle (your purse, the car, on your desk at work..)
• Create your own vitamin drink. For example, try one of my smoothies!
• Drink a glass of water with every meal. By sipping water during your meals you'll enjoy your food more and slow your eating. 
• Drink herbal teas. Try different infusions and enjoy them after meals - you'll aid your digestion by drinking a warm tea after a heavy meal.
• Try berry- or veggie flavoured waters (see picture below). For example, you could stuff a mason jar with ice cubes, citrus slices and some mint leaves - add water and enjoy.

Cheers!

/Ulrika

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References:
Brown, CM; Dulloo, AG; Montani, JP. Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking. J Clin Endocrinol Metab. 2006 Sep;91(9):3598-602
Dennis, EA; Dengo, AL; Comber DL; Flack, KD; Savla, J; Davy KP; Davy, BM. "Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults", Obesity 18 (2): 300–307
Popkin, BM; Barclay, DV; Nielsen, SJ.Water and food consumption patterns of U.S. adults from 1999 to 2001. Obesity 13 (12): 2146–2152

Clean eating smoothie: part 7

Good morning, fit people!

Today's clean eating recipe is a pineapple and berry smoothie. It's simple, it's packed with vitamins and other antioxidants and it tastes wonderful.

Now, before I reveal the simple recipe, I want to share the health benefits of the basic ingredients of my smoothie.

Health benefits of pineapple
Pineapples are rich in vitamin C, vitamin A and B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like calcium, phosphorus, potassium, copper and manganese. Potassium (K) is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper (Cu) is a helpful cofactor for red blood cell synthesis. Manganese (Mn) is a trace mineral your body needs to build bones and connective tissues, and it also is a co-factor for an enzyme which battles free radicals.
Since pineapples have these anti-inflammatory qualities, eating pineapples can greatly ease the pain of arthritis, carpal tunnel syndrome and gout.
Pineapples are also the source of bromelain (a mixture of protein-digesting enzymes). Bromelain helps regulate the secretions in the pancreas to aid in digestion, and it neutralizes acidic fluids in the gastrointestinal tract.
Pineapples are 94% carbohydrates, so if you're on a carbohydrate-restricted diet, keep your pineapple intake at one cup per day.
Always go for fresh pineapple when you have the chance. Here's a great seven-step wikihow article on how to tell if a pineapple is ripe.


Health benefits of lingonberry
Lingonberries are supposedly one of the richest sources of polyphenols. The little red berries are an excellent source of vitamin A, B and C and are packed with minerals like calcium, magnesium, phosphorus, copper, sodium and potassium, and also flavonoids, especially quercetin. Quercetin has anti-inflammatory and antioxidant properties, but it also has antihistamine properties that help alleviate allergy symptoms.
Lingonberries contain tannins that help boost the walls of blood vessels, resolve mineral metabolism and neutralize toxins. Like other dark red and blue berries, lingonberries boost the levels of good cholesterol and improve blood pressure. Also, lingonberries contain a berry biocomplex that reduces hardening of blood vessels. Lingonberries are and excellent addition to a diverse diet, since it improves heart and circulatory health. Apart from being rich in essential nutrients, lingonberries are also a good source of Omega-3 fatty acids.

Health benefits of blueberry
The nutrients in blueberries include selenium, iron, potassium, copper, zinc, manganese, anthocyanin, vitamins A, C, E and B complex. Several studies show that blueberries can improve brain function and prevent (or slow) the progress of Alzheimer's and Parkinson's disease. Blueberries also improve glucose and insulin levels, and reduce abdominal fat. Like lingonberries, blueberries are a heart-healthy superberry. They also boost your immunity, since they are packed with enzymes with antibacterial and antiviral properties. The blue shade of blueberries provides anthocyanin, which is rich in bioflavenoid and antioxidants.
Both lingon- and blueberries are excellent to use both fresh or frozen.

Now that you know why I like my berries so much, here's the recipe to my antioxidant-packed supersmoothie:

Clean eating: Pineapple and berry supersmoothie
1 dl fresh pineapple chunks
1 dl lingonberries
1 dl blueberries
1-2 dl water, coconut water or any clean eating liquid you prefer to use

Place all the ingredients in a blender, blend until smooth. Pour in a tall glass or protein shaker and enjoy :)

Tip #1: I use this as an addition to my breakfast omelette. In case you plan on having just a smoothie for breakfast, make sure you get enough proteins. The protein count of this smoothie is really low, so feel free to add a protein powder or quark to the mix.
Tip #2: Since pineapples are diuretic (drive water out of the body), make sure you drink plenty of water with your smoothie.
Tip #3: For an added "superfood effect", add a tablespoon of maca, a teaspoon of Opti-MSM and a teaspoon of lucuma to the smoothie.

Now, I'm a regular multitasker in the mornings. I brush my hair while I let my dog out, I get dressed while my omelette is cooking and I enjoy half of my breakfast in the car on my way to work. Today I poured my smoothie in a protein shaker and drank it whilst commuting. It ain't pretty, but I got to get my natural vitamins in the morning!

Cheers!

/U

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