I S S U E 7 F E B R U A RY 2 0 1 7
1
EXERCISE AND
PHYSICAL ACTIVITY
2
HEALTHY
LIFESTYLE
3
NUTRITION AND
HEALTHY RECIPES
4
EVENTS AND
HEALTH DAYS
EDITORIAL
REMARKS
CONTENT INDEX
PAGE
06
Dr Mohamed Ghaith Al-Kuwari
Director of Exercise is Medicine
ASSIST. EDITOR-IN-CHIEF
Dr Izzeldin El Jack Ibrahim
Head of Community Health Section
MANAGING EDITOR
Abdulla Saeed Al-Mohannadi
ASSIST. MANAGING EDITOR
Suzan Al Sayegh
EDITORIAL BOARD
Dr Husam Rezeq
Jwaher Al Neama
Fuad Al Mudahka
N
amat for a Healthy Life is a health magazine published quarterly
by Exercise is Medicine (EIM) of Aspetar Orthopaedic and Sports
Medicine Hospital, member of the Aspire Zone Foundation (AZF).
12
A GYMNASIUM ANYWHERE YOU GO
This magazine, in addition to the website, namat.qa, are under the
Foundations’ efforts to promote and advocate for public health as part
of the human development pillar of the Qatar National Vision 2030.
This 7th issue of Namat, entitled ‘Sports for All’, coincides with National
Sports Day, which highlights the importance of physical activity and
exercise towards an active healthy community, free from lifestylerelated diseases.
ALLAH is the grantor of success.
For more information, please contact us on: [email protected]
18
FUELING YOUR WORKOUT
THE SMART WAY
The magazine provides informative topics and guidance in the
fields of physical activity and exercise, nutrition, and healthy lifestyle
supported by trusted scientific resources. The main purpose is to
encourage community members in the State of Qatar to adopt a healthy
active lifestyle.
We hope that this issue achieves its objectives for the benefit of the
community as a whole.
Produced and edited by
Aspetar Marketing Department
WALKING IS A CURE
FOR HEALTH PROBLEMS
TRUE AND
FALSE
WIN
WITH US
In which year was National Sports Day
celebrated for the first time in Qatar?
Submit your answer on: namat.qa/Contact.aspx
PAGE
EDITOR-IN-CHIEF
08
PAGE
SPORTS FOR ALL
PAGE
PAGE
FOOTWEAR AND
PHYSICAL ACTIVITY
23
STRAWBERRY,
BANANA & FLAXSEED
SMOOTHIE
6th Issue Quiz Answer:
True!
As people grow older, they slow down and become
inactive. Therefore, any physical activity or exercise
could lead to injuries or fractures.
Congratulations to Shadi Barghouti
“TEACH YOUR CHILDREN SWIMMING, ARCHERY,
HORSE RIDING”
~ Omar bin Al-Khattab, may Allah be pleased with him
or scan here
www.namat.qa
facebook.com/NamatQA
/namatqa
@namatqa
@namatqa
SPORTS DAY: ENHANCING COMMUNITY CAPACITY
BUILDING AND THE DISSEMINATION OF
THE VALUES OF SPORT
HE the Minister of Culture, Sports, Salah bin Ghanim Al-Ali
Qatar has succeeded in establishing a unique date for community sport and have made today's
National Sports Day a pioneering and unique occasion of its kind across the globe, in order to
urge society to turn their attention to body health and safety, which is part of human safety; and in
furtherance of a set of community values that sport has been working to achieve.
National Sports Day has become, year on year, a symbolic date awaited by all members of society
and arising from a broad view of sport, not constrained by competitive games, that makes it an
open community practice for all groups, young and old, men and women. This occasion occurs
on the second Tuesday of February each year as a chance to express the extent of community
involvement in the noble pursuit of sport.
This year’s National Sports Day will reinforce the balance of society’s cumulative experience
through the celebration of the sport being practiced in various places. This has motivated women
to increase exercise, women who are half of our society, and has a distinctive hand in educating
younger generations on sporting values that express love, cooperation and social cohesion.
National Sports Day also contributes to the spreading of joy in people as sport is fun, useful, and
has impact on the general culture of the community.
All sports facilities are now available to everyone, so that everyone can take advantage of them
in the framework of a wider community service that embodies the state’s interest in sports and
awareness of its role in spreading noble values, and maintaining the physical and mental health of
the community. National Sports Day reflects the diversity of sporting activity and is not confined
to competitive sports, but to achieving the desired balance between the various kinds of sports
practiced by society in an endeavor towards brotherhood and understanding, as well as the
expression of affiliation to the homeland.
The message of this day's events are part of the general message of sport, which is a continuous
expression of society's awareness and its role in the construction of bodies and minds through the
values of sport, which reflect its originality and aspirations for a better tomorrow.
NATIONAL SPORTS DAY GREETINGS
Dr. Mohamed Ghaith Al-Kuwari,
Acting Director General, Director of Exercise is Medicine, Aspetar
Sport is one of the contributing factors to the development of a healthy community; practicing
sport on a regular basis is considered as one of the most important pillars in health promotion.
Sport helps to form a consistent and intact physical body built, in addition to the role of exercise
in preventing obesity and subsequent health problems such as diabetes, hypertension, and
cardiovascular disease, musculoskeletal disorders, as well as other chronic diseases and some
cancers which reflects positively on the individuals’ quality of life. Also, sport helps in maintaining
mental, psychological and social aspects of the individual; a sound mind in a sound body.
The significance of sport in the State of Qatar is portrayed through supporting the National Vision
2030 aims and promoting the role of sport and physical activity in the sustainable development of
the community.
Qatar is one of the few countries that assigned a day for sport; this day represents a special and
unique event at both the regional and global levels. As per the Emiri decree (No. 80), in 2011, the
National Sports Day will be held annually on the second Tuesday in the month of February. The
celebration of this day aims to raise awareness on the concept of sport and its importance in
public health promotion. In addition, it aims to encourage citizens and residents of different ages
and groups to participate in the sporting events during the day in order to increase community
participation in sports activities.
We would like to take this opportunity to offer a communal message on this occasion, with a
special issue of Namat Magazine, wishing to spend a fun sports day with family and friends; hoping
that sport will always remain the lifestyle for a healthy and sound community.
“…Together towards active healthy living…
not only for one day, but throughout the year for a better life”.
FOOTWEAR AND
PHYSICAL ACTIVITY
Ken Van Alsenoy, Sports Podiatrist, Aspetar
When you walk, the equivalent
of your full body weight goes
through your foot with each step
that you make.
On average, you take about 10,000
steps when you walk a distance of
5km.
In a person weighing 80kg, each foot has
to resist an accumulated load of about 400
tons. That’s about the weight of 120 Toyota
Land Cruisers for each foot. Needless
to say, your feet and legs need some
assistance from proper footwear.
With National Sports Day 2017 approaching, people are preparing themselves to
participate in various sporting activities with colleagues and family.
Of all sporting activities, walking may be the simplest and safest form of exercise.
It is also particularly nice to do during the cooler months of the year. You only need a pair
of good shoes. If you wonder if you can use just any type of foot wear, like a traditional
slipper or your favorite sneaker, for your upcoming walking activities, this article will help
you get a head start.
Within our Sports Podiatry Clinic
at Aspetar, we see many people
referred by our Exercise Is Medicine
Clinic. Many of those patients
want to adopt a healthier lifestyle of
regular exercises that goes beyond
activities of daily living, to improve
and maintain their physical fitness
and health by being more active
on a daily basis. Helping those
patients to find a proper shoe is the
foundation of our treatment.
The majority of the people we see
in our clinic are wearing very flexible
shoes that only represent one end of
the wide spectrum of shoes available
in sport shops. Their choice usually
6
EXERCISE AND PHYSICAL ACTIVITY
is dependent on one aspect of
comfort, namely ‘softness’. Every
sport shoe manufacturer will produce
a wide range of sport shoes for all
the different kinds of feet. In general,
looking for a good stable shoe, that
fits your foot in length and width,
should be a good starting point.
Such shoes have a heel counter that
is stiff and difficult to push in. This is
the area of the shoe which surrounds
the back and side of your heel.
Further, when you pick up the shoe
by the heel and toe and bend the toe
upward, the shoe shouldn’t bend at
some random point halfway along the
shoe, it should only bend where the
toes bend. Shoes that easily bend in
the middle decrease the protection
it can provide during walking. Last,
good supportive shoes should have
laces to adjust the shoe to the shape
of the foot when you pull them tight.
The goal of National Sports Day is
to let people enjoy the benefits of
physical activity. Experience shows
us that people who wear supportive
sport shoes like this during their
physical activity, tend to walk better
and longer with less discomfort. So
when you buy your next sport shoe,
test it to see if it will help you to have
a great physically active experience.
NAMAT FEBRUARY 2017
7
WALKING IS A CURE
FOR HEALTH PROBLEMS “It can save your life”
Treatment for Blood
Pressure and Osteoporosis
Eng. Abduldaem Al-Kaheel - Member of the International Commission on Scientific Signs in the Qur'an and Sunnah
We are at a time when diseases like diabetes,
high blood pressure, and high cholesterol
are rampant, a time when heart and spinal
diseases and depression are seizing the lives
of many people; in such a time, the need for
an effective treatment of all these diseases
becomes very pressing.
We are talking about a magic treatment for
modern diseases! It is free and treats most of
our current complications.
Indeed it is WALKING!
Let us read, consider, and put these tips into action from this moment.
Shake off Diabetes,
extra Weight and Fat
According to a number of
studies conducted by Harvard
University, researchers proved
that walking and participating
in simple physical activities
regularly can help reduce
weight and burn more calories.
Therefore, it can help treat
diabetes, improve the lung and
heart muscle function, regulate
mood, and treat sleep disorders
and insomnia.
Among the major benefits of
brisk walking, is the burning of
excessive fat which leads to a
reduction in weight without side
effects. Walking for one hour
can help you lose 300 Calories,
which is equal to eating a big
slice of pizza. In case of brisk
walking, you can lose double
this amount of calories.
Walking helps lower blood
pressure in patients who suffer
from high blood pressure and
prevents myocardial infarction.
Many scientific studies discuss
the benefits of walking, where
experts revealed its many benefits,
especially those of brisk walking.
Experts from this domain confirm
that those who maintain the habit
of walking and participate in daily
physical activities are reported to
live longer than those who do not.
In addition, walking prevents the
so called silent killer: osteoporosis‫‏‬.
“Even small distances of walking
can help maintaining a healthy body
weight.”
In this study, researchers also state
that walking is very essential for brain
and memory activation...
So, would you walk these few steps
to enjoy the countless benefits?
When you consider walking as one of your daily living routines, this can protect
you from many types of cancer such as colon and lung cancers. As for women,
walking can prevent breast cancer. Regular walking can prevent ‫‏‬Type 2 diabetes‫‏‬,
as well as metabolic syndrome - a disorder of the body's metabolism that causes
the formation of fats inside the abdominal cavity, thereby elevating the risks of
developing diseases such as diabetes, heart disease and angina cordis‫‏‬‎.
Yet another study, conducted by the University of South Carolina, found that
walking for half an hour a day for five days a week reduces the potential of having
myocardial infarction by %40 compared to those who do not exercise or do any
type of sport.
According to the ‫‏‬British Journal of Sports Medicine‫‏‬, it has also been proven that
walking for half an hour everyday treats depression. Also, a study conducted by
‫‏‬the University of Virginia concluded that walking prevents Alzheimer’s ‎disease
and, in turn, delays the onset of aging symptoms, activates brain cells, and
contributes in renewing body cells in general.‫‏‬
Treat Heart Diseases
An Increase in Life Span
Heart diseases are considered the main cause of death in many countries
of the world, such as the US. Over decades, researchers have observed
that walking activates the myocardium and prevents myocardial infarction.
According to some studies, walking is the first step to preventing heart
disease! Scientific studies exposed the close relationship between brisk
walking and cardiovascular diseases (CVD) prevention‎‫‏‬.
If you want to enjoy a longer life, you
have only to start walking. The results
obtained from studies conducted by
Harvard University were astonishing
and amazing to the researchers.
According to a recent study, practicing
walking regularly for enough time every
day increases the average of man's life
span by seven years!
The benefits of walking are not limited to reducing psychological disorders
or preventing heart diseases, blood pressure and diabetes; they also
include preventing some types of cancer. Brisk walking for seven hours
every week reduces the probability of getting breast cancer by %20,
according to a study conducted by Yale University, USA. The study
showed that walking helps patients with breast cancer live longer and
enjoy a better health. ‫‏‬
EXERCISE AND PHYSICAL ACTIVITY
In a study conducted at the University
of Pittsburgh, researchers were able
to evidence the significant benefits of
walking, particularly relating to mental
health. Dr. Bassett, from University of
Tennessee Obesity Research C
‎ enter
says:
Treat Breast Cancer for Free‎
Therefore, if you want to have a healthy heart and live for a long time, you
shouldn't underestimate the importance of walking. A few steps every day
can serve as a protection for your heart from these problems.
8
Few Steps to Take
Therefore, today many scientists
agree that walking is a comprehensive
treatment for many diseases, and that
sedentary lifestyle can be a slow death
for those who sit idle for long hours.
Simply, sedentary lifestyle is number
one enemy of a person.‫‏‬
NAMAT FEBRUARY 2017
9
MYTHS AND FACTS
ABOUT TRAINING IN CHILDREN
Anthi Xenofontos - Exercise Physiologist, Aspetar
Myth
Children can’t build muscular strength until after puberty
In the past few years strength training in children has become very popular amongst
scientists working in the health and education system. Nevertheless, it remains a controversial
topic. As research and knowledge evolve, some fears about strength training in children
begin to diminish, but special attention has to be given in order to clarify all the myths and
misperceptions that the general population may have regarding this sensitive issue.
Myth
Growth plate injuries are common in prepubescent and
adolescent weight lifters
Fact:
Fact
No greater risk than many other sports or recreational
activities (%0.7 of 1576 injuries) (Faigenbaum et al.,
2009)
No reported growth plate injuries in over 100 studies of
weightlifting in children (Micheli, Glassman, & Klein, 2000)
10
EXERCISE AND PHYSICAL ACTIVITY
22-74% strength gains in boys and girls after 8 weeks of
training (Faigenbaum et al., 2009)
Strength gained in children is the result of neural
adaptation and not of the muscle hypertrophy. When
we are referring to this kind of adaptation we are talking
about changes that occur at the motor unit level such
as coordination, activation, recruitment, and firing rate of
motor neurons.
Myth
Resistance training is associated with high risk of
injury in children
In general you can consider this exercise safe
for your children if you follow the correct T.E.S
way: which stands for proper Technique, proper
Equipment and proper Supervision.
Fact:
Myth
Weightlifting will stunt a child’s growth
Fact:
No decrease in stature but improved bone density after
strength training
(Faigenbaum et al., 2009)
Summary
Strength training does not have a minimum age. With
the proper technique, the appropriate equipment, and
of course with close supervision, you can start with light
loads and make a gradual progression with a variety of
exercises. It is important for children to be involved in this
kind of training because it increases not only their general
strength but it can also influence (in a positive way) their
motor skills, cardiovascular health, agility, speed and, last
but not least, can prevent injuries.
As the ancient Greeks used to believe “Παν μέτρον
άριστον “(Pan Metron Ariston): “Moderation is best in all
things”. It is vital to highlight and never forget that they are
children and they have to laugh and enjoy their regular
activities. So, strength training should play a major role in
their development process as healthy adults, but it cannot
replace their daily play and leisure activities.
NAMAT FEBRUARY 2017 11
A GYMNASIUM ANYWHERE YOU GO
Heiko Letzing - Physical Activity Policies and Programs Coordinator, Ministry of Public Health
There is a solution - this time the only
obstacle is your inner “couch potato”.
“Correct, I am referring to the use of stairs - at your office,
at the mall, at home – a gymnasium anywhere you go. If
you are not very active and you haven’t used the stairs for
a long time - start slowly and gradually build up,” says Dr.
Al-Anoud Al-Thani, Manager of the Health Promotion and
Non Communicable Disease Department at the Ministry
of Public Health. “Start with only 1 to 4 flights and take
your time doing it. Over time you will feel a new strength
and you might adapt a healthy habit throughout the year,”
she adds.
Take the stairs whenever it is possible
February 14th, 2017 is National Sports
Day in Qatar. Everyone is excited about
the public holiday and the enormous
amount of sport events all over Doha.
This year, your resolution to become
more active will finally come true, you
will join as many events as possible on
this special day and become a part of
the physically active community.
The next morning, you find yourself
back in the office with muscle
soreness everywhere, still without
a gym membership and your family
commitments stopping you from joining
a sports club.
What solution will work for you all year
round?
It should be free, highly effective, and available anywhere
you go. You shouldn’t have to buy expensive equipment
to start. All you should focus on is improving your health
status, endurance, and your body shape.
There is never a waiting line at the
stairs
Sometimes we raise the bar too high. In particular, when
it comes to our fitness goals, and our goals fade away
once everyday life gets busy. There might be no gap for
an extensive fitness session, but small choices make the
difference.
To reach the recommended minimum of 30 active
minutes on most of the days, you don’t need to schedule
one long session. You can break your workout in small
pieces - or flights.
12
HEALTHY LIFESTYLE
Using the stairs trains your cardiovascular and your
respiratory system. Since you are lifting your entire
body against gravity your muscles will benefit too - in
particular your bottom, your thighs, and your calves.
Long-term effects show an improved endurance and a
smaller waistline, lowered blood pressure and improved
blood lipid levels. If you want to successfully lose weight
and keep it off, using the stairs regularly will raise your
chances by speeding up your metabolism.
It is important to focus on the activity - you don’t want
to trip. You can use one step at a time or two. Shift the
pressure on the full foot or use only the ball of your foot.
Speed up one flight and take it easy during the next.
Once you can handle about 30 flights a day that already
equals a 15 minutes running session.
“I have no time to do exercise.” Fortunately this excuse
will not count anymore.
By using the stairs, you will be faster most of the time - on
the way to a meeting, while doing errands, and certainly
at the office.
STAIRS CAN
BECOME YOUR GYM
START NOW
NAMAT FEBRUARY 2017 13
THERAPEUTIC USE OF
HYPOXIA FOR OBESITY TREATMENT
Olivier Girard - Research Scientist (Altitude), Aspetar
Obesity is a major health burden in the Middle East. In order to
tackle body fat accumulation and diseases associated with the
obese phenotype, aggressive prevention strategies, mainly based on
dieting and regular physical exercise, have been implemented. Often,
however, success rates are low. Consequently, the search for innovative
strategies, such as exercise training in oxygen-deprived environments
(hypoxic conditioning), is growing.
Historically, altitude (or hypoxic) training, which emerged in the late 60s, was mostly used by
endurance athletes looking to improve their performance. More recently, hypoxic conditioning
has emerged for treatment of obesity and related comorbidities. The rationale behind it is that
body weight loss and improvement in cardio-metabolic health would be larger than that by
exercise or hypoxia alone.
Information regarding the combined effects of hypoxia
(affecting energy intake) and exercise (affecting energy
expenditure) on physiological systems involved in body
weight reduction in obese individuals is relatively new.
In addition to body weight/composition management
and appetite regulation, an increasing body of evidence
suggests that cardiovascular, respiratory/pulmonary, and
metabolic functions could rapidly be further improved by
hypoxic conditioning.
In order for individuals to continue exercising regularly,
training programs should be perceived enjoyable and not
too time consuming. One form of exercise training that is
receiving recent attention in health-enhancing research
is high-intensity interval training. This intervention involves
repeated bouts of high-intensity effort followed by varied
recovery times. High-intensity interval training significantly
increases cardiorespiratory fitness by almost double
that of moderate-intensity continuous training in patients
with lifestyle-induced chronic diseases. Even in obese
individuals, this training is generally well tolerated and safe.
Compared to ‘normal breathing’ conditions, perceived
muscle/joint pain associated with walking on flat surfaces
in hypoxia typically is reduced to achieve the same
training effect. Consequently, hypoxic conditioning would
potentially be useful in obese individuals with orthopedic
complications to lower training workload. Reducing
mechanical pain associated with exercise likely increases
enjoyment and adherence to training.
In summary, inclusion of hypoxic conditioning in
rehabilitation programs and prescription of lifestyle
interventions may have health promotion benefits on
Middle Eastern populations. Aspetar is a centre of
excellence that can provide obese individuals with
possibilities to sleep (altitude hotel rooms) and/or walk
(inside an hypoxic marquee or a climatic chamber) in
oxygen-deprived environments to improve their quality of life.
14
HEALTHY LIFESTYLE
NAMAT FEBRUARY 2017 15
EVERY STEP COUNTS
Suzan Sayegh, Health Promotion Researcher, Aspetar
Walk
30
minutes
every day
Walking is one of the easiest ways to get more physically active,
lose weight, and become healthier. It is an ideal exercise for
people of all ages who are interested in being more active.
Evidence shows that physical activity, including walking, has
substantial health benefits. In fact, walking is a great way for a
person’s overall health improvement and maintenance. It takes
only 30 minutes every day to increase cardiovascular fitness,
reduce body fat, strengthen bones, and boost muscle endurance.
Regular walking reduces the risk of chronic illnesses, such
as heart disease, type 2 diabetes, asthma, stroke, and other
illnesses.
It is always good to monitor your physical activity. Maybe you have
heard the recent guidelines about walking for 10,000 steps per
day. Wearing a pedometer is an easy way to track your daily steps
as it is used to estimate the distance traveled on foot by recording
the number of steps taken.
How many steps per day are enough?
The classification of pedometer-determined physical activity in
healthy adults is the following:
1) Under 5,000 steps/day: «Sedentary»
2) Between
5,000 and 7,499 steps/day: «Low Active»
3) 7,500 steps/day and more: «Physically Active»
“…Reaching 10,000 steps per day is the perfect target…”
According to the World Health Organization and the National Physical Activity Guidelines
of Qatar, adults between ages 18 to 64 years are recommended to be active for
150 minutes per week. A sedentary person only averages 1,000 to 3,000 steps a
day; however, adding more steps will result in significant health benefits. Some studies
identify the duration of 30 minutes moderate intensity walking as equivalent to
3,000-4,000 steps per day.
Need a walking plan?
Wear the pedometer every day for
one week from the time you wake
up until bedtime. Start slowly and
try to increase your walking pattern
gradually. To get the health benefits
from walking, it needs to be of
moderate-intensity aerobic activity
(Moderate-intensity aerobic activity is
when you are walking fast enough to
raise your heart and breathing rates).
By the end of the week you will
know your average daily steps. You
can start with ten minutes per day
and gradually increase your walking
routine.
As mentioned above, a duration
of 150 minutes per week of
moderate-intensity aerobic activity is
recommended to stay healthy.
You can break it down…
•
You can even split it up…
•
Tips to remember:
• Choose the appropriate walking shoes
• Wear comfortable clothing
• Drink lots of water
• Finish off with few gentle stretches
30 minutes per day x 5 days per week = 150 minutes per week
Walking briskly for 30 minutes per day, 5 days a week, will help
you meet this goal. However, any -10minute bout of physical
activity helps.
10 minutes + 10 minutes + 10 minutes = 30 minutes If you can't
walk for 30 consecutive minutes, you can take three -10minute
walks instead.
For more health benefits and to control your
weight, you may need to walk more...
•
Aim for 300 minutes each week, or about 1 hour a day for 5
days. The more you walk, the more health benefits you may gain!
If you are in a poor physical condition, or at any point you feel that you
are progressing too rapidly, slow down and try smaller increases. If
you have any health concerns, seek your physician’s advice prior to
starting or changing your exercise routine.
“…Adding just 2,000 more steps to your day can prevent weight gain…”
“…Walking burns about four calories per one minute…”
16
HEALTHY LIFESTYLE
NAMAT FEBRUARY 2017 17
FUELING YOUR WORKOUT
THE SMART WAY
Lubna Daghash - Clinical Dietitian, Student, Qatar University
When it comes to health, exercise and a balanced diet
should not be separated! They are two arms of the
same body and no matter what your health or fitness
goals are, both lifestyle practices are an essential part
of your health routine. Exercise impacts what our
body does with the food we eat and how those foods
may impact us. For example, our body won’t use the
protein we consume to feed our muscles for growth if
those muscles are not being exercised. Undoubtedly,
if you’re dieting and not exercising you’re more than
likely to be losing muscle mass and will struggle to
lose fat mass.
“You don’t have to adhere to a rigid
schedule and there are no hard-fast
rules,” said Riska Platt, M.S., R.D., a Nutrition
Consultant for the Cardiac Rehabilitation Center at
Mount Sinai Medical Center in New York. “But there
are some things you should do before, during, and
after you work out.”
Here are some tips for fueling your workout without
ruining the calorie-burning effort of exercise.
18
NUTRITION AND HEALTHY RECIPES
If you like morning exercise..
Exercise that does not require huge effort - such as walking, riding a
bike, doing yoga - requires very little fuel (energy). Your main focus is to
stay hydrated and take a small carbohydrate-rich snack, such as 500
ml of water and a slice of bread or a -100calorie granola bar. This will
help to refuel after your overnight fast without adding up extra calories.
After exercising, chose a smart breakfast of good quality carbohydrates
and protein. For example, a boiled egg, a slice of whole-grain toast and
%100 fruit juice or yogurt,
Late hours exercise..
If you
prefer to exercise
after working hours or at night,
schedule your lunch 4-3 hours before
your workout. Excellent choices include a
grilled chicken salad, whole grain pasta, brown
rice, fruits and vegetables.
Avoiding saturated fats and even a lot of healthy
protein - because these types of fuels digest slower
in your stomach and take away oxygen and energydelivering blood from your muscles. In addition give
yourself a little energy 15 to 30 minutes before your
exercise by eating an apple, orange slices, or around 12
grapes, along with a cup of water. As for body hydration,
water is by far the best choice for exercise taking
less than an hour, but consider a sports drink if you
are exercising for more than an hour at a higher
intensity. Exercising in a hot, humid climate
like summer in Qatar, means it’s important
to stay hydrated with 100-80ml of a
sports drink every 15 to 20
minutes.
After workout energy
boosting..
Be aware to rehydrate with water after
doing workouts. If you’re planning to
have dinner after a 2 hour workout,
there is no need for a post-workout
snack. If you will have a late meal,
then recover with 240-180 ml of
fat-free flavored/plain milk, 180 ml of
low-fat yogurt, or a cheese stick with
a few whole-grain unsalted crackers.
Try not get used to skipping meals
and then exercising after work with
little energy on board. Coping with this
scenario, there is a big chance that
you are going to overeat after your
workout, because your stomach is
empty from not eating enough during
the day. Another mistake some make
is to reward a good workout with
calorie-dense or fatty foods like fast
food or fried food. Rewarding your
exercise with high-calorie drinks/food
will mask your exercise hours and the
benefit of it will be all gone; instead,
reward yourself with a delicious fruit
salad of your favorite mix of fruits and
add extra nuts on top.
NAMAT FEBRUARY 2017 19
FLUID-DRINKING
RECOMMENDATIONS
Eiman Al Hamadi - Health Promotion Researcher, Aspetar
The appropriate quantity of fluid intake helps maintain the balance of body
composition.
Drinking fluids is necessary for everyone, especially when exercising or
exerting any physical effort. Professional players and those who play
sport are mostly affected; hence, they should supply the body with
fluids to compensate for the amount lost during physical activities.
The following instructions explain the recommended amount of
fluid for each person according to age.
Note: These recommended amounts include all types of fluids and not only water.
AGE
RECOMMENDED AMOUNT
4-8 years old
5 glasses
9-13 years old
7-8 glasses
14-18 years old
8 glasses
18 and above
8-12 glasses
- Drinking water is extremely important as it is an essential component of the human
body. Sources of fluids can be directly acquired from water or indirectly through food.
- Drinking water is essential for the elderly and athletes, and helps to
maintain an ideal weight and the body’s vitality.
- Elderly people should drink fluids even if they are not feeling thirsty because their
bodies are more at risk of dehydration.
- If you don’t like the taste of water, add some lemon slices to improve the taste.
- A mother who is breastfeeding needs to take around 1L more fluids daily.
- Choose water more often than other types of beverages.
20
NUTRITION AND HEALTHY RECIPES
NAMAT FEBRUARY 2017 21
ENERGY BALLS
STRAWBERRY,
BANANA & FLAXSEED SMOOTHIE
Eiman Al Hamadi - Health Promotion Researcher, Aspetar
(In collaboration with Aspire Logistics Hospitality department)
Eiman Al Hamadi - Health Promotion Researcher, Aspetar
(In collaboration with Aspire Logistics Hospitality department)
INGREDIENTS: (20 BALLS)
•
1 cup of dry oats
•
½ cup of flaxseeds
•
1 tablespoon of chia seeds
•
5 tablespoons of dark chocolate
chips
•
CALORIES PER 1 CUP (240ML): 227KCAL
INGREDIENTS:
•
1/2 cup fresh strawberries
•
1/2 medium banana
•
1 cup low fat milk
•
1 tablespoon ground flaxseed
3/1 cup of honey
•
1 tablespoon honey
•
1 teaspoon vanilla extract
METHOD:
•
4 tablespoons of peanut butter
•
Blend all the ingredients until smooth.
NUTRITIONAL MESSAGE: The smoothie is a very quick way to enjoy a nice and easy small meal. It contains
flaxseeds with uncountable benefits – they are rich in omega-3 and fibre which help burn fat in the body.
METHOD:
11. Combine all ingredients together in a bowl. Cover and chill dough in the refrigerator for 20 minutes.
22. Roll the dough into small balls.
NUTRITIONAL MESSAGE: This recipe is high in nutritional value and is a rich source of energy, fibre, and
antioxidants. These bites can be prepared quickly and stored in an airtight container or refrigerated for up to 1 week.
22
NUTRITION AND HEALTHY RECIPES
NAMAT FEBRUARY 2017 23
BLUEBERRY &
CHIA SEED SMOOTHIE
BANANA
CINNAMON SMOOTHIE
Amna Al-Sulaiti - Nutritionist, Aspetar
(In collaboration with Aspire Logistics Hospitality department)
Amna Al-Sulaiti - Nutritionist, Aspetar
(In collaboration with Aspire Logistics Hospitality department)
CALORIES PER 1 CUP (240ML): 177KCAL
INGREDIENTS:
•
2 tablespoons Chia seeds
•
2/1 1 cup almond milk
•
1 cup blueberries (frozen)
•
1 tablespoon honey
METHOD:
In a small bowl or glass, mix chia seeds with
½ cup almond milk and leave it aside for an
hour or refrigerate overnight. Then combine
the chia seeds, the remaining almond milk,
berries, and honey. Blend until smooth.
24
NUTRITION AND HEALTHY RECIPES
CALORIES PER 1 CUP (240ML): 216KCAL
INGREDIENTS:
•
1 Banana, sliced
•
¾ cup yoguhrt
•
1 tablespoon cinnamon powder
•
2-3 Dates
Serve cold and enjoy!
METHOD:
NUTRITIONAL MESSAGE: Chia seeds, in spite of
their tiny size, are amongst the most nutritious
foods. Chia seeds contain a number of nutrients
that have proven their anti-inflammatory and antirheumatic properties, which can reduce joint pain
and inflammation.
Combine the ingredients and blend until smooth.
Serve cold and enjoy!
NUTRITIONAL MESSAGE: Make sure to include cinnamon in your diet since
it contains antioxidants, is anti-inflammatory, and can prevent heart disease,
improve insulin sensitivity, and help to improve blood sugar level.
NAMAT FEBRUARY 2017 25
Walk towards a healthier future!
.‫ﺧﻄﻮﺗﻚ ﻟﻤﺴﺘﻘﺒﻞ ﺻﺤﺘﻚ‬
namat
MOBILE APP
namat for a healthy life mobile application is an open national and regional public Health
educational platform developed by Aspire Zone Foundation and managed by
Aspetar – Orthopaedic and Sports Medicine Hospital.
It is designed to focus on promoting physical activity as part of a healthy lifestyle in
communities. namat enhances knowledge about best practice guidelines for physical
activity and healthy eating, contributing to a sustained change in positive lifestyle
behaviours in individuals.
App features:
• reviewed healthy content related to updated research studies in physical
activity, nutrition and health practices.
• health consultation on related topics.
• latest news and events regarding healthy lifestyle.
• initiatives to promote health for the community, children and patients.
• vital exercise plans for better lifestyle.
• membership for health experts and medical specialists, where they can
participate in the health content and authorship.
Available on iOS and Android devices
namat.qa
to Know more
www.stepintohealth.qa
inspired by aspire®
EVENTS AND HEALTH DAYS 2017
World Autism Awareness Day
April 2nd
February 4th
World Tuberculosis Day
World Cancer Day
March 24th
April 6th
World Day of Physical Activity
April 7th
February 14th
National Sports Day
March 10th
World Kidney Day
28
EVENTS AND HEALTH DAYS
World Health Day
April
24th - 30th
World Immunization Week
NAMAT FEBRUARY 2017 29