The average person first starts their fitness journey when something makes them realize there needs to be a change. Maybe it's the number on the scale, or the feeling in their lungs after climbing a flight of stairs. Regardless of the reason, out of impulse, they sign up for the very first gym membership. Equipped with zero guidance and some bad advice from a friend at the gym (who doesn't have a clue about fitness, despite the large biceps), they start attacking the weights and running feverishly on the treadmill.
It's a couple of weeks later and they've lost some weight, gotten a little stronger, but aren't any happier. They've already lost on the journey to fitness, because they never asked themselves where it all was leading. Shortly after, their new gym membership high starts to disintegrate — and before you know it, they completely stop going. Fitness is a beautiful thing that can change every aspect of your life in a positive way, but most never take the time to figure out what it is they want out of it. Taking the time to set the goal might make all the difference.
Winter-Proof Your Workout
Your body's chemical switch has flipped to storing more fat.
Get your motor running. When University of Colorado researchers studied a group of 12 women and six men in both summer and winter, they discovered that their production of ATLPL, a chemical that promotes fat storage, almost doubled during the winter and dropped during the summer. But you're not doomed to don fat pants all season, scientists say. Exercise may increase SMLPL, the muscle enzyme that promotes the burning of fat, to offset the pudge-promoting effects of ATLPL. People who are normally physically active are more protected from weight gain. Get in at least 30 minutes of exercise on most days.
The season for big sweaters - the better to hide your bulges with.
Opt for layers that leave a little bit of your silhouette intact. It's no surprise that your comfy cardigan may stealthily up the odds you'll skip your workout, since it keeps soft spots under wraps. Avoid baggy clothing, since you won't be able to see the positive changes in your body. There's also a subconscious association between baggy clothes and lounging. To help break the lazy spell, pick sweaters in red, pink, or bright blue. Mood research suggests that these colors jolt your senses and help energize you.
Your carb cravings skyrocket when the days get short.
Snack on healthy carbs in the afternoon before the sun goes down to stave off a splurge. Winter can trigger cravings for comforting, sweet carbs because diminished sunlight during the season makes serotonin in the brain less active. Too little of this mood-lifting chemical leaves you feeling tired and hungry. Your brain is making you desire carbs because after you eat them, your serotonin level will rise. Put yourself in a good mood during winter's dark days by instead eating low-fat, healthy carbs, such as sweet potatoes, oatmeal with a sprinkle of brown sugar, and cinnamon toast. Because cravings tend to grow stronger as the day goes on, try to eat protein, dairy products, and vegetables for breakfast and lunch. Then have a low-fat carb snack, such as popcorn, soy crackers, or cereal, in the afternoon. For dinner, opt for roasted potatoes, whole-grain pasta, black bean soup, or vegetable stew with barley. Another slimming strategy that may help put the brakes on binges is to spend at least 20 minutes a day outside or near a bright window to amp up your serotonin.
You're too comfy on the couch to break a sweat.
Fix-it trick: Don't settle on your sofa until you've completed your workout for the day - it's a motivation killer. Change from your work clothes directly into workout wear — skip the pj's! — when you get home. Still can't peel yourself off the cushions? Place resistance bands under the seat to remind yourself to get moving during commercial breaks. Or try the at-home, no-equipment routine.
It's too cold to exercise outside.
Dress for success in freezing temperatures. With the right gear, it's almost never too frigid to work out. Because moisture on your skin evaporates and pulls much-needed heat from your body, the key is to dress so that you're protected but you don't get soaked with sweat. Begin your workout feeling cool, not toasty, since you'll warm up once you get moving. Before you head out, and do your warm-up, stretching, and cool down inside to reduce your exposure. If it's a blustery day, start your walk or run by facing the wind so you'll work hardest when you're fresh.
You can't get out of bed on dark mornings to do your morning workout.
Sleep earlier to go from tired to inspired. Darkness is a cue for your brain to crank out the sleep-inducing chemical melatonin. In the winter, when you wake up before sunrise, it's like having jet lag — for four or five months. If it's not possible to wait for the sun to sneak in your workout when you're more energized, make your wake-up easier by going to bed 15 minutes earlier each week over the next four weeks: Set your cell phone alarm for when it's time to go to bed at night and avoid computer and TV use for an hour before bedtime to shut out light and other brain stimulators. That extra hour of shut-eye could make a huge difference in your morning-after mood.
Dress Code for Winter Workouts
1. Base layer: Choose a snug but breathable shirt that wicks sweat from skin; look for a synthetic fabric, or go for silk. But avoid cotton; it holds on to moisture and can quickly lose its insulating powers when wet. Try a turtleneck for walking or a long-sleeve tee for running.
2. Middle layer: Add a fleece or wool top to provide insulation; how thick depends on the temperature and the intensity of your exercise. Don't forget your hat and mittens if it's near freezing.
3. Outer layer: When it dips below freezing, top off with a jacket that resists wind and water but still breathes. (As it nears zero, also add a fourth, insulating layer between the middle and outer layers and a mask to shield your face.)
WHY SHOULD YOU VACCINATE?
To protect you and your family against flu. It is a well-known fact that viruses and bacteria alike are becoming more resistant and difficult to treat. Your body’s immune system is still the best treatment against the flu. By vaccinating, you ensure that your body is prepared for this winter’s viruses and decrease your chance of getting flu. InfluVac® are indicated for active immunization against the 3 most common viral strains and all other strains similar to them, but limited to strains not in the vaccination.
CAN THIS VACCINATION GIVE YOU THE FLU?
No, the vaccination cannot give you flu. The vaccination is made from partial viruses that are completely inactivated and do not have the ability to multiply. Hypersensitivity towards the injection might however give some people flu-like symptoms for 2-3 days. This can be prevented by taking a Daily Multi-vitamin, Mineral supplement & Antioxidants for overall well being eg. Betavit AFR, or any other Multi-Vitamin which client prefer, most suitable for him/her
THE VACCINATION PROCESS:
The healthcare provider will inject you on your upper arm. You may experience a slight pain sensation that lasts for about 20 seconds. A small inflammatory reaction might take place at the injection site, depending on your sensitivity to vaccination. This reaction will clear within 2-3 days.
IMPORTANT - WHO SHOULD GET VACCINATED?
- All Men & Woman
- HIV/AIDS patients
- Children above 6 months older
- Elderly people
WHO SHOULD NOT GET VACCINATED?
- People allergic to eggs or feathers
- People that have a hypersensitivity for vaccinations
- People who are allergic to gentamicin
- Person seriously ill with the flu already
The Flu Campaign will start from 27 February – 31 May 2017
All Bankmed members claimable from the Acute benefit.
FUND FACTS: CLAIM PROCEDURES
CLAIMS FOR SERVICES OBTAINED OVERSEAS
Members submitting claims for services obtained outside Namibia must ensure that accounts are specified in terms of Rule 9.1 before submission to the Fund for a refund. Furthermore, such claims shall reflect the amount(s) in the equivalent Namibian currency (N$) and the rate of exchange as at the Date of Service used for conversion and shall bear a detailed description, in English, of each type of service rendered.
Cauliflower Mac 'n' Cheese
- 200g (1 1/3 cups) dried macaroni pasta, plain or wholemeal
- 400g cauliflower, cut into small florets
- 2 tablespoons extra virgin olive oil
- 2 tablespoons plain flour
- 500ml (2 cups) reduced-fat milk
- 40g (1/2 cup) parmesan, finely grated
- 35g (1/3 cup) low-fat vintage cheddar, coarsely grated
- 80g (1/2 cup) frozen peas
- 1/2 bunch fresh continental parsley, finely chopped
- 2 teaspoons wholegrain or Dijon mustard
- 2 small garlic cloves, crushed
- 60g fresh wholemeal breadcrumbs
Preheat oven to 180C/160C fan forced. Cook the pasta in a saucepan of boiling salted water, following packet directions, adding the cauliflower for the last 4 minutes of cooking time, until soft. Drain and transfer to a large bowl.
Heat 1 & a 1/2 tbs of the oil in a saucepan over low heat. Add the flour. Cook, stirring, for 1-2 minutes or until mixture bubbles. Gradually stir in the milk, whisking constantly until smooth. Bring to the boil, stirring constantly. Reduce heat to low. Cook, stirring constantly, for 4-5 minutes or until the sauce thickens. Reserve 1 tbs of parmesan. Stir in the remaining parmesan. Stir in the cheddar, peas, parsley, mustard and garlic. Season with pepper. Stir sauce through pasta mixture. Divide mixture among four 375ml (1 1⁄2 cup) ovenproof dishes.
Combine the breadcrumbs, remaining oil and reserved parmesan in a bowl. Scatter over the dish. Bake for 15-20 minutes or until top is golden and crisp.