Superhealthy salmon burgers
If you’re after something a bit lighter than potato-packed fishcakes, try these simple oriental-style burgers Recipe uploaded by Good Food 117 ratings Recipe by Good Food Subscribe to Good Food magazine – 3 issues More »
Super-healthy Pizza
The quantities for this are generous, so if you have any leftovers, pop a wedge of cold pizza into your lunchbox the next day 21 ratings Recipe by Mary Cadogan Subscribe to Good Food More »
Superhealthy salmon burgers
If you’re after something a bit lighter than potato-packed fishcakes, try these simple oriental-style burgers
Recipe uploaded by
117 ratings
Recipe by Good Food
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 20 mins
Cook 10 mins
Super healthy, Heart healthy
- Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
- Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.
Tip
Oily fish makes a heart-healthy alternative to red meat burgers. This recipe would also be delicious with tuna steaks.
Thai salmon skewers
Mix the curry paste, ginger, soy and oil with 1 tsp honey and seasoning. Marinate the salmon chunks in the curry mixture for 10 mins. Cut 1 red pepper and 1 courgette into chunks, then thread onto skewers with the salmon. Griddle for 8 mins, turning, until the salmon is cooked through.
PER SERVING
292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0,83 g
Recipe from Good Food magazine, October 2008.
Save and share this recipe
Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favourite social network.
Super-healthy Pizza
The quantities for this are generous, so if you have any leftovers, pop a wedge of cold pizza into your lunchbox the next day
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 12 mins
plus rising
Vegetarian, Super healthy- Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface to a round about 30cm across. Lift onto an oiled baking sheet.
- Spread the canned tomatoes over the dough to within 2cm of the edges. Arrange the cherry tomatoes and courgettes over the top, then scatter with the mozzarella. Mix the capers, olives and garlic, then scatter over the top. Drizzle evenly with the oil. Leave to rise for 20 mins. Heat oven to 240C/ fan 220C/gas 9 or the highest setting.
- Bake the pizza for 10-12 mins until crisp and golden around the edges. Scatter with the parsley to serve.
PER SERVING
479 kcalories, protein 19g, carbohydrate 78g, fat 13 g, saturated fat 3g, fibre 10g, sugar 9g, salt 1.43 g
Recipe from Good Food magazine, April 2009.
Save and share this recipe
Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favourite social network.
Alzheimer’s disease
Alzheimer’s disease is a brain disorder and a slow but progressive disease that begins in the part of the brain that controls the memory. As it spreads to other parts of the brain, it affects a greater number of intellectual, emotional and behavioral abilities. There is no known certain cause for this disease. Perhaps the death or the underlying position of the brain cells may be the cause of the disease. As a person grows older, he is at greater risk of developing Alzheimer’s. After 60, the risk is 1 in 20, but after 80 it is 1 in 5. It is a degenerative disease and leads to progressive mental deterioration.
The best way to prevent these conditions from occurring is to keep oneself mentally busy. Take part in activities such as dancing, yoga and meditation. Read books, play board games and interact with other people to enhance the quality of life. Eat a balanced nutritious diet and avoid alcohol and smoking. Consult the doctor about mineral and vitamin supplements that could be of help.
Blood Pressure
Blood pressure is actually the pressure of blood against the walls of the arteries. Blood pressure is measured in mm Hg. Typical values for a healthy adult human are approximately 120/80. But, if the blood pressure reading is equal to or above 140 over 90 mm Hg, then that means the concerned person is suffering from high blood pressure or hypertension. Hypertension has been called the “silent killer” because it usually produces no symptoms. Untreated hypertension increases slowly over the years. Hypertension can cause certain organs (called target organs), including the kidney, eyes, and heart, to deteriorate over time. Malignant hypertension, an emergency condition resulting from untreated primary hypertension, can be lethal. It is important, therefore, for anyone with risk factors to have their blood pressure checked regularly and to make appropriate lifestyle changes.
Symptoms of high blood pressure include drowsiness, confusion, headache, nausea, loss of vision. Some basic steps that may be followed to check High Blood Pressure or Hypertension:
- Be physical active by regular exercise, walking, yoga etc.
- Maintain a healthy body weight.
- Follow a healthy eating plan that emphasizes fruits, vegetables and low fat dairy foods.
- Avoid alcoholic beverages.
- Quit smoking.
- Have a low salt intake.
Biology of Ageing
Our body change in many different ways with age that affect the function of both individual cells and organ systems. These changes occur little by little and progress inevitably over time. However, the rate of this progression varies from person to person. The various factors that affect the process of ageing are:
Genetic and Environmental Factors
• Healthy Lifestyle Behaviors
Cellular Changes Associated with Ageing
Bodily Changes Associated with Ageing
• Changes in Height
• Changes in Weight
• Changes in Body Composition
Other Changes with Ageing
• Normal Ageing and Disease
• Changes in the Regulation of Body Systems
Genetic and Environmental Factors:
The aging process depends on a combination of both genetic and environmental factors. Overall, genetic factors seem to be more powerful than environmental factors in determining the large differences among people in aging and lifespan. There are even some specific genetic disorders that speed up the aging process, such as Hutchinson-Gilford, Werner’s, and Down syndromes. However, many environmental conditions have a substantial effect on ageing. A healthy lifestyle is an especially important factor in healthy ageing and longevity. These environmental factors can significantly extend lifespan.
• Behaviors of a Healthy Lifestyle
- No smoking
- Drinking alcohol in moderation
- Exercising regularly
- Getting adequate rest
- Eating a diet high in fruits and vegetables
- Coping with stress
- Having a positive outlook
Cellular Changes Associated with Ageing:
Ageing causes functional changes in cells. The rate at which cells multiply tends to slow down as we age. The function and working of the immune cells also decrease with age. In addition, age changes our responses to environmental stresses or exposures, such as ultraviolet light, heat, not enough oxygen, poor nutrition, and toxins (poisons) among others.
Age also interferes with apoptosis, which programs cells to self-destruct or die at appropriate times. This process is necessary for tissues to remain healthy, and it is especially important in slowing down immune responses once an infection has been cleared from the body.
Different diseases that are common in elderly people can affect this process in different ways.
Bodily Changes Associated with Ageing:
Our bodies normally change in appearance as we age.
• Changes in Height
We all lose height as we age. Generally, our height increases until our late 40s and then decreases about two inches by age 80. The reasons for height loss include the following:
- Changes in posture.
- Changes in the growth of vertebrae.
- Forward bending of the spine.
- Compression of the discs between the vertebrae.
- Increased curvature of the hips and knees.
- Decreased joint space in the trunk and extremities.
- Joint changes in the feet.
- Flattening of the arches.
However, the length of the bones in our legs does not change much.
• Changes in Weight
In men, body weight generally increases until their mid-fifties; then it decreases, with weight being lost faster in their late sixties and seventies. In women, body weight increases until the late sixties and then decreases at a rate slower than that of men.
However, reduced physical activity and changes in eating habits may be causes of the change in body weight rather than the aging process.
• Changes in Body Composition
The proportion of the body that is made up of fat doubles between age 25 and age 75. Exercise programs may prevent or reverse much of the proportional decrease in muscle mass and increase in total body fat. This change in body composition is important to consider in nutritional planning and level of activity. The change in body composition also has an important effect on how the body handles various drugs. For example, when our body fat increases, drugs that are dissolved in fatty tissues remain in the body much longer than when our body was younger and more muscular.
Other Changes with Ageing:
Normal ageing in the absence of disease is a remarkable process. In other words, our body can remain healthy as we age. We may not even notice the changes except during periods of great exertion or stress.
• Normal Ageing and Disease
Ageing and disease are related in subtle and complex ways. For example, heart and blood vessel diseases are more common in people who eat a lot of meat and fat. Similarly, cataract formation in the eye largely depends on the amount of exposure to direct sunlight.
Biologic and chronologic ages are not the same. In addition, body systems do not age at the same rate within any individual. Even those ageing changes that are considered “usual” or “normal” are not inevitable consequences of aging.
• Changes in the Regulation of Body Systems
Our body regulation and co-ordination changes with age. Some examples are listed below.
- Progressive changes in the heart and blood vessels interfere with the body’s ability to control blood pressure.
- The body’s temperature regulation system also changes with the age.
- There may be ageing-related changes in the body’s ability to develop a fever in response to an infection.
- The regulation of the amount and makeup of body fluids is slowed down in healthy older persons. Also, elderly people don’t feel as thirsty after water deprivation as they did when younger.
It is important to remember that the ability to learn and adjust continues throughout life and is strongly influenced by interests, activities, and motivation. With years of rich experience and reflection, we can rise above our own circumstances. Old age, despite the physical limitations, can be a time of variety, creativity, and fulfillment.
Ageing and Diseases
The relationship between inheritance and longevity is well known. People exposed to environmental toxins, smoking or heavy drinking and those with poor diets are likely to have greater age-related changes taking place in their cells. Life-style factors are therefore important in limiting environmental effects.
Although the changes of ageing happen at cell level they affect every tissue and therefore every organ of the body. Four particular groups of tissue, when affected by age changes, can have major effects on body function because they are involved with all the organs and systems in one way or another are:
• Connective tissue and bone,
• Blood vessels,
• Nervous tissue and
• Immune tissue.
Connective Tissue and Bone
Connective tissue provides the supporting structure for all organs. With age their constituents also alter. Less elastic tissue is laid down and the water content is less which leads to ageing skin wrinkles.
Bone turnover is also altered so that less calcium is incorporated into the bones making them more fragile and thus increasing the risk of osteoporosis.
Blood Vessels
Problems with blood vessels and circulation are in part due to the connective tissue that makes up the walls of the vessels, which become less elastic and therefore less efficient carriers of blood. Since the functioning of all tissues is dependent on good blood circulation, any malfunctioning in the blood vessels and blood got widespread effects.
Nervous Tissue
Some decline in nervous system function is due to poor blood supply; however, it is also in part due to ageing effects on the system itself.
According to the research studies, ageing can bring about deterioration in the manufacture of the neurotransmitters, which is required for the conduction and the transmission of the information across the nerve fibers.
One common problem of ageing is poor bladder function. This can be due to inadequate nervous control of the bladder’s detrusor muscle.
Older patients are at increased risk of falls. This all is due to the poor coordination of the different body parts to maintain stability. And this again is due to the improper functioning of the nervous tissue.
The Immune System
White blood cells, which produce the macrophages that counteract the disease producing micro-organisms, are the central component of the immune system and although the number of these cells stays fairly constant throughout old age, the relative proportion of the different types of white cells changes. This makes older people less able to fight off infections and possibly makes them more susceptible to autoimmune and other infectious diseases.
Introduction To Old Age
- Wrinkles and liver spots on the skin
- Change of hair color to gray or white
- Hair loss
- Lessened hearing
- Diminished eyesight
- Slower reaction times and agility
- Reduced ability to think clearly
- Difficulty recalling memories
- Lessening or cessation of sex, sometimes because of physical symptoms such as erectile dysfunction in men, but often simply a decline in libido.
- Greater susceptibility to bone diseases such as osteoarthritis.
MEN’S HEALTH & EXERCISES WITH DUMBBELLS FOR 20 MINUTES
You can promote men’s health with a 20-minute dumbbell workout that includes compound exercises and high intensity training. Compound strength training involves lifting exercises that take your workout to the next level and save time, according to “Muscle and Fitness” magazine. These combined movements, along with high-intensity training, maximize working out your muscles simultaneously, while forcing you to maintain better balance and coordination.
COMPOUND EXERCISES
Similar to kettlebell training, men’s health benefits from exercises with dumbbells using compound moves to promote flexibility, power, stamina and maximum muscle growth. Compound dumbbell exercises also take less time because they combine lifting exercises. However, compound exercises are more complex, so spend enough time on each of them to perform movements properly. Use slow and controlled positive and negative movements, and try to complete at least two sets for each exercise, recommends “Muscle and Fitness.” Use lighter weights if you’re just starting out and work on developing your technique before adding heavier weights to your routine. Take 30 second breaks between sets to rest and to change weights, recommends “Muscle and Fitness.” Perform compound exercises with dumbbells for 20-minute workouts to build muscle.
HIGH INTENSITY TRAINING
Combining compound dumbbell exercises with high intensity training, or HIT, during a 20-minute strength training session will maximize your workout. The notion of HIT began with Nautilus creator Arthur Jones in the early 1970s, according to BodyBuilding.com. Training at a high intensity level forces muscles to exert maximum strength to the point of muscle fatigue. Adding more weight and repeatedly fatiguing muscles is the most efficient way to gain muscle mass, according to BodyBuilding.com. It’s important to increase resistance and reps with each workout, but perform only one to three sets. Men’s compound health and exercise routines save time, so adding HIT to your strength training routine should be relatively easy.
SQUAT/CURL/PRESS
Perform two sets and 12 reps of squat/curl/press lifts during a 20-minute dumbbell workout. This compound lift works your thighs, biceps and shoulders, according to “Muscle and Fitness.” Choose dumbbells you can lift over your head. From a standing position, bend down to perform a dead-lift, and in a continuous movement, lift the dumbbells and perform bicep curls while returning to a standing position. Then, continue by lifting the dumbbells straight overhead as you rotate your arms toward the front. Lower the weights to your shoulders as you rotate your arms back inward. Repeat the entire routine.
BENT-OVER ROW/KICKBACK
Use a bench or chair to perform two sets and 12 reps of bent-over row/kickback during a 20-minute dumbbell workout. Use one hand to support your weight while leaning over or to the side the bench. Using a heavier dumbbell, lift it straight up from the floor toward your rib cage and execute 12 even reps. Segue into using a lighter dumbbell and begin kickbacks. Keep your elbow close to your rib cage as you lift your forearm arm back and forth while holding the lighter dumbbell. After completing 12 sets, perform bent-over row/kickbacks on the opposite side.
CHEST PRESS/FLY
Use a bench to perform two sets and 12 reps of chest press/fly during a 20-minute dumbbell workout. While lying on your back, lift your dumbbells straight above your head with arms fully extended, but keep your elbows soft. Squeeze your pecs together for a couple of seconds before slowly lowering the dumbbells out beside your chest. Segue into turning your arms out and lifting the dumbbells up through an imaginary arc until they meet above your body again. Bring the dumbbells back down to chest level and repeat the exercise.
REFERENCES
THE BEST LOWER BACK EXERCISES OF ALL TIME
When it comes to functional strength training, the lower back is one of the most important areas of the body. Because so many of us suffer from lower back problems as we age, it is important to develop and maintain a solid muscular foundation in the spinal erectors. Luckily, the most effective lower back exercises do not require advanced knowledge or expensive equipment. For a head start on building a durable lower back, familiarize yourself with some basic exercises, but first consult your physician to make sure you have no limitations.
DEADLIFT
Although the deadlift works a variety of different muscle groups, it is one of the oldest and most effective lower back exercises. To perform the deadlift, start by positioning yourself over the barbell. Bend at the knees and hips until you can grasp the barbell with both hands and a straight back.
Grasp the barbell with a double overhand or mixed grip. Pushing through your heels, use your lower back and leg muscles to drive the weight upward until you’re standing straight. During this step, it is crucial that you maintain a straight back, as allowing your back to become rounded could cause injury. At the top of the movement, pause, then lower the barbell to the ground in a controlled motion.
BARBELL HYPEREXTENSION
The barbell hyperextension is designed to target the lower back by restricting movement throughout the lower body, with the exception of the hips. To perform the barbell hyperextension, you will require a hyperextension stand, available in most gyms.
Start by positioning your thighs atop the main pad and bracing your heels against the foot brace. Lean forward at the hips so your torso is perpendicular to the floor, and have a training partner place the barbell behind your neck. Grasp the barbell with both hands.
Using the muscles in your lower back, raise your torso along a comfortable arc until your torso forms a straight line with your legs. Pause, then lower your torso to the starting position in a controlled motion.
BENT KNEE GOOD-MORNING
The bent knee good morning is a fairly obscure exercise by most standards, but it is one of the best for isolating resistance on the lower back. To perform it, start by standing straight and placing a barbell across your back, just as you would for a squat. Grasp the bar on both sides, then lower your shoulders as far as you can in a controlled motion, bending slightly at the knees but primarily at the hips.
Move especially slowly on your first attempt to ensure that you remain balanced. Once your back is as close to parallel to the floor as possible, pause and then use the muscles in your lower back to power your shoulders back into the starting position.
HOW TO GAIN 20 POUNDS OF MUSCLES
Step 1
Do three full body workouts per week, for example on Monday, Wednesday and Friday. Focus on the compound, mass movements to trigger the most muscle fibers for growth. For example, squats and deadlifts for legs, pullups for back, bench presses for chest, upright rows for shoulders, barbell curls for biceps and close-grip bench presses for triceps. Start each workout with an anabolic trigger, such as squats on Monday/Friday and deadlifts on Wednesday.
Step 2
Use 9 to 12 repetitions on every set. This hypertrophy or muscle growth rep range specifically targets muscles for size. Lower and higher reps target power, strength and endurance respectively. However, if muscle growth is your goal, fitness authors Jonathan Lawson and Steve Holman recommend 9 to 12 repetitions.
Step 3
Stop each set at positive failure, or the point at which you can no longer do another controlled repetition. Training to failure creates a unique growth stimulus that cannot be replicated by grinding out set after set. The high-intensity style of training calls for low volume (one or two sets) at maximum intensity. Warmup properly and have a partner spot you to avoid injury.
Step 4
Train progressively by increasing the weight incrementally (by five to ten pounds) as you get stronger. For example, if you got 12 repetitions with 135 pounds on the bench press at your last workout, add a five pound plate to each side of the bar. Progression is necessary to provide a new growth stimulus, forcing muscles to adapt by getting bigger and stronger with each workout.
Step 5
Drink a post-workout shake immediately after training. For maximum muscle growth, follow the “Muscle Nerd” Jeff Anderson’s advice and take in 50 g whey protein, 100 or more grams high-glycemic carbohydrates (dextrose or fruit juice) and 30 g healthy fat, such as flax seed oil or medium-chain triglycerides. This meal will boost your body’s anabolic or muscle-building capabilities. The longer you wait to take in these nutrients, the slower your muscles will recover. Remember that muscles grow when we are eating, resting or sleeping, not when we are in the gym.
Step 6
Eat five to eight smaller meals throughout the day to get adequate muscle-building nutrition. Each meal should include 20 to 30 g of protein from whey, lean beef, turkey, chicken or fish. In addition, take in a serving of low-glycemic carbohydrates, such as oatmeal, brown rice, whole-grain bread or pasta or fresh fruit at each meal. Healthy fats such as olive oil, egg yolks, nuts and seeds, avocados and/or flax seed oil should also be included in each meal.
REFERENCES
- “The Xtraordinary Size Surge Workout”; Jonathan Lawson; Homebody Productions, 2010
- “Optimum Anabolics”; Jeff Anderson; CQC LLC, 2004
- “Natural Anabolics”; Jerry Brainum; Ironman Publishing, 2008
