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The Kiss Fitness Blog
How Much Salt is Too Much?

Salt is very important to our diets, in nature sodium and chloride are found together to make our favourite table condiment "Sodium Chloride" or Salt. Excellent at enhancing the flavour of our foods, it's also plays an important role in maintaining water balance in the body for muscle & nerve function.

Certain physiological reactions and illness including excessive sweating, burns, server vomiting and diarrhea and kidney damage can lead to a loss of salt in the body which should be quickly replaced as low levels of salt in the body can lead to dizziness, muscle cramps and exhaustion and if not treated may lead to life threatening shock.

Salt however is generally not a problem, it's in many foods especially processed meats, snacks and fast food. High levels of salt contribute to high blood pressure and heart disease. 

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Coffee & Exercise

Coffee is a habit of many peoples workday starting from when they get up and often continues well into the day but does this seemingly harmless habit that gives us such a boost affect our diet, health or fitness? 

Coffee is a stimulant with the stimulation coming from 'caffeine' found in many drinks both hot and cold it's an addictive stimulant. Caffeine however is not only found in stimulation drinks, coffee & tea, it has an active role in many weight loss pills and fat burners! The reason for this is the physiological affects it has on the body which are similar to light cardiovascular exercise without actually doing it.

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The Simple Guide to Creatine

Creatine pronounced (Kre'ah-tin) is becoming increasingly popular in the health and fitness supplements market. No doubt you've heard of it but it's unlikely that initially you'll have any idea of what it is or why it could help you achieve more and reach your goals.

Creatine is a supplement to primary increase muscle size, it's not a weight loss supplement, creatine should be taken as per suppliers recommend guidelines together with a structured exercise programme for increasing muscle size and a balanced healthy diet.

It's worth noting that it will only have any effect if you do indeed work out, it will have no effect if taken on it's own without working out, other than increasing the amount of Creatine stored in your body which is useless as you are not working out.

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How Much Protein do Women Need?

Using protein supplements is often seen only necessary for males or those looking to gain huge bulk in muscle. However this is untrue as we all require protein in varying amounts depending on the demands we put on the body. Often the amount of protein our bodies require from training is more than what we can provide in our everyday diet. To enable full recovery of our muscle and maximize muscle growth that will tone and define, protein supplements might well be the answer. Here is a quick guide to protein for women.

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The Truth About Eating Late!

If you have been on a diet or if you are on one now, trying to eat healthy of just lose want to lose a few pounds then more than likely you have heard someone say 'don't eat late at night'. This could be true for most of us, however it is important to take into context of the individual concerned. The important factor here is when you normally go to sleep and for most of us the following statement will largely be true. If you work daylight hours, going to bed and waking at what most would consider a normal time then eating & snacking past 7pm is a horrible idea, especially if you are trying to manage your weight.

You know this right!? well' here is why!

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9 Benefits of Coconut Water

Here are just a few of the benefits of adding coconut water into your diet.

  1. Coconut water is a very refreshing drink to beat thirst. 
  2. Packed with simple sugar, electrolytes, and minerals to replenish hydration levels within the body.
  3. Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.
  4. Coconut water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition with much-needed calories would be an ideal drink than any other brand of soft drink beverages in dehydration conditions.
  5. Coconut water is composed of many naturally occurring bioactive  enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases etc. In effect, these enzymes help in the digestion and metabolism.
  6. Despite very light consistency, its water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of the fruits like oranges.
  7. Its water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that the human body requires them from external sources to replenish.
  8. Coconut water contains a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolyte deficiency in the body.
  9. Further, fresh coconut water has a small amount of vitamin-C (Ascorbic acid); It provides about 2.4 mg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant.

 

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Breakfast | The Key to a Healthy Lifestyle

Eating breakfast is nothing new, I'm sure you have heard it all before, it's likely someone has told you "you really should eat breakfast if you want to lose weight" a smart person they are too. The advice is often not received and I am baffled as to why? It makes no sense not to eat breakfast, well perhaps it's knowledge that is the problem so let me help fill that gap and hopefully make some better decisions with your diet & nutrition.

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Multi Vitamins: Your Insurance Policy

Do you get the right amount of vitamins? If you have a very balanced and healthy diet the likelihood is you get all or most of the vitamins and minerals you need to sustain normally bodily functions however most people rarely have a balanced and nutritious diet, or they eat infrequently, no set meal times etc and therefore what you eat is never planned very well. It's important your body gets regular vitamins to sustain everyday bodily functions and if your diet is not up to scratch then starting with multivitamins will be like taking out a insurance policy, you're not sure if your are going to need it but, it's best to be safe.

 

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4 Simple Steps to avoiding Christmas Weight Gain

Each year over the Christmas period the average person will gain 2kg and really it should be no big surprise. We are eating more and doing less, science will tell you if you don't burn as much as you intake, you'll be in a calorie positive state and this will lead to weight gain, easy to put on, not so easy to shift. 

Most of us are lucky enough to have a break from work over the Christmas period, this historically is also one of the least busiest times of the year for gyms and fitness facilities so it's clear were not spending this extra time at the gym. Therefore we need to manage the positive calorie balance, this can be achieved through increased activity and more awareness about portion sizes and food choices.

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Snacking is key to weight loss

Diet & healthy eating is a hugely confusing area with every book you read contradicting the last one, ditch all carbs, only eat protein or starve yourself 2 days a week. Nearly all complete rubbish, so why do we go for it? Because it's easier than hard work! When people want to lose weight they pick up the latest diet book, there is a huge market for this stuff and no shortage of so called experts explain their latest diet. In this blog post, I'll cover one of the most basic weight loss tools which is 'actually eating' and often.

My view on diet is that no one needs to go on a diet, unless morbidly obese in which case a massive calorie reduction diet designed by a qualified nutritionist is required. Therefore for the rest of us all we have to do is eat healthy, eat balanced portions and eat often, that's it!

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Did you think Orange Juice was Good for you?

I know what your thinking! Orange Juice! Bad for me? Well, all in moderation however, it's certainly something I don't drink, it's awfully sweet with a lot of sugar which is why people drink it like water!

"It's OK, I drink 100% Orange Juice!" Wrong! This is still full of sugar and it's not pure. The one thing we need to learn about diet is that if it's processed it's not going to be a healthy choice to sustain a long term healthy lifestyle. Orange juice is seen as the healthy option compared to other soft drinks but the truth is, it's just as bad as the rest. The worst thing about Orange Juice is the combination of the consumers lack of knowledge about food labelling and the manufactures overwhelming desire to ensure you believe their drink is good for you. While keeping to the 'legal' food labeling guidelines, it's still going to confuse you and look like a good choice by looking at the label.

Most Orange Juices will show No Fat & a bunch of Vitamin C! Good right! Well lets look at a popular Orange Juice Drink label

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