Ann's Blog

Tuesday, April 11, 2023

Your 16-week planner to military fitness

This 16-week fitness programme has been developed by the Army Physical Training Corps, and is based on the one that it issues to potential recruits to enable them to pass basic training. Make it to the end of level 4 (see below) and you'll have achieved the basic level of fitness required of a trained soldier ...

Before you start
To assess your current level of fitness, perform the tests and take the body measurements outlined here, and make a note of the results. These test results will also tell you how many repetitions of press-ups and sit-ups to do during the 16-week programme, by giving you your "max scores" for both. Then, at the end of each four-week level of the programme, record your new test results to monitor your fitness development.

Warming up
You should start every exercise session (including these tests) with a thorough warm-up, and always finish it with a cool-down and stretch. You can read in detail how to follow the army's recommended warm-up routines in the accompanying fitness booklet (pdf) - the first of our exclusive six-part series.

Now perform the following tests with a two-minute break between each:

Press-up max test
Do as many press-ups as you can manage in exactly two minutes - and don't worry if you need to pause for a few seconds before doing more. This figure is your "press-up max score" (see fitness Booklet 3: Upper Body, for an explanation of how to do an official British Army press-up in the army fitness app.

Sit-up max test
After resting for a couple of minutes, now do as many sit-ups as you can in exactly two minutes. Again, don't worry if you need to take a break. This figure is your "sit-up max score". (A detailed explanation of how to do an army sit-up, plus variations, is given in Booklet 5: The Core - Abs and Back, available to download here from January 9).

1.5-mile run test
Next, time yourself running 1.5miles (2.4km). If you can't run the whole way, walk where necessary. You can use an athletics track (1.5 miles is six laps) or the milometer in your car to measure the route. Don't worry if it's not exact - just so long as you use the same route next time, so you can make comparisons (see Booklet 2: Running (pdf), for detailed tips on the correct technique).

Sit-and-reach test
Sit on the floor with your legs outstretched, bare feet flexed and against a wall, 8-12 inches apart. Reach forward, fingertips sliding along the floor, and mark the furthest point that you can maintain for three seconds. (if you haven't got someone who can mark the spot for you, roll a pencil along the floor with your fingertips.) Ensure that your legs remain straight and flat on the floor - and don't bounce or jerk to get a better reading. Measure the distance from the wall to your marker to give you this test result.

Waist-to-hip ratio
Your waist to hip ratio is a strong indicator of whether your body weight is healthy. You can work this out by dividing the measurement of your waist in cm by that of your hips in cm. Measure your waist at its narrowest point - usually around your navel. Next, measure your hips at their widest point - usually around the buttocks. Don't pull the tape too tight when doing either of these measurements!

Men A ratio of 0.90 or under is desirable
Women 0.85 or under is desirable

Body mass index (BMI)
This is another tool for assessing body weight, using your weight and height. To work out your BMI, divide your weight in kilograms by your height in metres, then divide this answer by your height again.

&#183 A BMI less than 18.5 indicates you are underweight
&#183 Between 18.5 and 25 indicates a healthy weight
&#183 Between 25 and 30 suggests you are over your ideal weight
&#183 Between 30 and 35 is an indicator of being significantly overweight

Cooling down
Finally, follow the army's recommended cool-down exercises

Warning: Please check with your doctor before beginning this or any other strenuous exercise regime

Week 1

Day 1
Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)
1 x press-up max score
2 x 5 dorsal raises
2 x 5 tricep dips
1 x sit-up max score
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-minute warm-up
Run fast for 30sec, rest for 2 minutes, repeat 5 times
10-minute cool-down

Day 4
Rest day

Day 5
Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)
1 x press-up max
1 x 5 dorsal raises
1 x 5 tricep dips
1 x sit-up max

Day 6
Rest day

Day 7
Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 2

Day 1
Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)
2 x press-up max
2 x 6 dorsal raises
2 x 6 tricep dips
2 x sit-up max
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-minute warm-up
Run fast for 40 sec, rest for 2 minutes, repeat 5 times
10-minute cool-down

Day 4
Rest day

Day 5
Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)
2 x press-up max
2 x 6 dorsal raises
2 x 6 tricep dips
2 x sit-up max

Day 6
Rest day

Day 7
Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 3

Day 1
Jog for 20 minutes (jog for 5min, rest for 1min, etc)
3 x 1/4 press-up max
2 x 7 dorsal raises
2 x 7 tricep dips
3 x 1/2 sit-up max
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-minute warm-up
Run fast for 1 minute, run slowly for 2min, repeat 5 times
10-minute cool-down

Day 4
Rest day

Day 5
Walk-jog for 15 minutes
3 x press-up max
2 x 7 dorsal raises
2 x 7 tricep dips
3 x sit-up max

Day 6
Rest day

Day 7
Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Week 4

Day 1
Jog for 15 minutes
3 x 1/3 press-up max
2 x 8 dorsal raises
2 x 8 tricep dips
3 x 1/3 sit-up max
Rest 30-90sec between sets

Week 9

Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 12 squats
4 x sit-up max
4 x 12 dorsal raises
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 14min
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Circuit training: 3 x 15 of each exercise (see below for list)
10-minute cool-down

Day 6
Rest day

Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 10

Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 14 lunges
4 x sit-up max
4 x 14 dorsal raises
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 14min
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Circuit training: 3 x 15 of each exercise (see below for list)
10-minute cool-down

Day 6
Rest day

Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min

Week 11

Day 1
Steady run for 25-30 minutes
4 x 20 chin-ups
4 x 16 squats
4 x sit-up max
4 x 16 dorsal raises
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 16min
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Circuit training: 3 x 20 of each exercise (see below for list)
10-minute cool-down

Day 6
Rest day

Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 12

Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 18 lunges
4 x sit-up max
4 x 18 dorsal raises
4 x 12 triceps dips
Rest 30-90sec between sets

Day 1
Steady run for 30-40 minutes
2 x press-ups for 1min
4 x 20 squats
2 x sit-ups for 1min
4 x 20 dorsal raises
4 x 12 chin-ups
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
10-minute cool-down

Day 6
Rest day

Day 7: fitness assessment
Press-ups for 2 minutes to establish new max score
Sit-ups for 2min to establish new max score
1.5-mile timed run

Circuit training exercises

Do the number of repetitions of each exercise advised by the 16-week planner, without a break and in order. Once you've completed one circuit, rest for 2-3 minutes before starting the next. Each exercise is explained in the relevant booklet (all booklets will be available to download here by the end of the week).

1 Press-up
2 Twist sit-up
3 Step-up with knee raise
4 Triceps dip
5 Walking lunge
6 Sit-up
7 One-legged squat
8 Dorsal raise

Note: If "level 1, week 1" of the programme seems too easy for you, feel free to skip a week or even a level. Equally, if a week ever feels too challenging, simply do what you can and repeat the week, rather than moving on to the next one.

Source The official British army fitness programme | Health & wellbeing | The Guardian

Saturday, April 1, 2023

Bengali Chicken Curry

Prep: 20 mins. Cook: 40 mins. Serves 4

Ingredients

Marinade

500g skinless chicken pieces, on the bone
1 teaspoon red chilli powder, or to taste
1 small onion, pureéd
6 cloves garlic, crushed
1 thumb-sized piece ginger, crushed
half a teaspoon of ground garam masala

Curry sauce

1 tablespoon vegetable oil
3 cloves
3 cardamom pods
2 cinnamon sticks
3 bay leaves
2 onions, sliced
1 teaspoon cumin seeds
half a teaspoon of red chilli powder (optional)
quarter teaspoon of turmeric
2 teaspoons mild paprika powder
200ml (about a mugful) hot water
2 green bell peppers, deseeded and cut into chunks
Mint / Curry leaves to garnish

To serve along with

300g basmati rice / Nan / Roti / Chapathi

Method

Mix the chicken with all the marinade ingredients in a large bowl and set aside.
Information:
Removing the skin from chicken helps you cut down on saturated fat.
Heat the oil in a large non-stick pan. Add the cloves, cardamom, cinnamon sticks and bay leaves and allow to sizzle for a minute, until fragrant.
Add the onions and cumin seeds, and stir-fry over a high heat for about 10 minutes.
Mix in the chilli powder, turmeric, paprika and chicken. Cook on a high heat for about 10 minutes, stirring frequently to prevent burning.
Information:
Use more red chilli powder and less paprika if you like your curry hot!
Add the hot water, then lower the heat to medium, cover and cook for 20 minutes.
Add the green peppers, cover and cook for a further 5 or 10 minutes, until the peppers are tender and the chicken juices run clear. Allow to cool for a couple of minutes, chop mint or curry leaves sprinkle it on curry and then serve.
Information:
You can save time with this recipe by asking your butcher to cut the chicken into smaller pieces – they will cook in 20 to 25 minutes.

Wednesday, March 15, 2023

The ultimate guide to curry

Korma

The mild and creamy korma is a good entry-level curry for the spice-adverse. The pale yellow dish contains meat or vegetables, which are braised with yogurt or cream, and mild, fragrant spices. Sometimes almond, coconut or fruit is added. The origins of korma date back to 16th Century North India and Pakistan, where it was a delicacy served by the Mughal Court kitchen. Rumour has it that a famous white version of the dish was served to Emperor Shah Jahan and guests at his unveiling of the Taj Mahal.

Check out the Hairy Bikers' chicken korma recipe.

Tikka masala

Tikka means pieces of meat or vegetable. Masala simply means a blend of spices. The result? Chunks of meat marinated in spices, pushed onto skewers, dry-roasted in a tandoor oven and then dressed in a flavoursome, vivid orange, creamy, tomato sauce. The origins of chicken tikka masala – a favourite food of the Brits – is widely disputed. Some claim it hails from the Punjab, some from Birmingham and one Pakistani chef – with an eatery in Glasgow’s west end – has claims on the concoction.

Try this next level tikka masala recipe.

Pasanda

Pasanda is another curry derived from a dish served in the court of the Mughal emperors. The Urdu word pasande translates as favourite, which refers to the prime cut of meat that would have traditionally been used. In UK curry houses today, the pasanda is a pale yellow, mild (and often sweet) curry that contains cream or coconut milk, and ground almonds or cashews.

Cook this lamb pasanda.

Balti

This dish is all about the vessel it’s cooked and served in. The word balti is found in Urdu, Hindi and Bengali, and means bucket, although it is more of a thin steel or iron wok. Meat and vegetables – like onions, spinach, potato, and mushrooms – are cooked up quickly over a high heat, much like a stir-fry. The Brummies are claiming this one as their own, with the dish emerging out of Birmingham in the early 1970s.

Here's a recipe for chicken and spinach balti.

Bhuna

The name bhuna again refers to the style in which the curry meat is cooked. In Urdu, bhunna means to be fried. The dish, which originates from Bengal, is typically prepared by frying lots of spices at a high temperature. The meat is then added, and simmers away in its own juices. The result is a thick, intensely flavoured sauce. The dish is often served with green pepper and sliced onions.

Try this vegetable bhuna recipe.

Dopiaza

The name of this dish, which originated from Hyderabad, translates as double onion. It’s probably no surprise then to hear that it’s prepared with large amounts of the vegetable, which is used at two stages of the cooking process – both in the sauce and as a garnish. A sour note is another key element of this curry, which normally comes in the form of a large squeeze of lemon.

Here's a prawn dopiaza recipe.

Dhansak

A dhansak is made by cooking meat or prawns with a mixture of lentils and vegetables. And because the British seem to love all things sweet, the UK version often contains pineapple. Well, if it works on a pizza…

Try your hand at this lamb dhansak recipe.

Rogan josh

Rogan josh consists of pieces of braised lamb in a rich gravy. The flavour comes from garlic, ginger, browned onions and aromatic spices (like cloves, bay leaves and cardamom). Rogan josh is one of the signature dishes of Kashmiri cuisine, and a stalwart of the region’s multi-course meal, known as the wazwan. In the Kashmiri version, the rich red colour is a result of the local chillies – whereas British restaurants will add red peppers and tomatoes for a splash of scarlet.

The ultimate rogan josh recipe from BBC Food.

Madras

A spicy number! The madras is red in colour, made with heavy use of chilli powder and strongly spiced. Madras curry is said to originate from the city of the same name but ask for a madras in India and you’ll struggle – the term is a British invention. The madras you find in restaurants here is also not an authentic version of the curry English merchants would have been served up in Madras (now Chennai) hundreds of years ago. The madras we know and love was conjured up by British Bangladeshi restaurants in the 1970s.

Here's a quick chicken madras curry recipe.

Jalfrezi

The jalfrezi is another Anglo-Indian invention. The British in colonial India were always looking for ways to use up their leftovers, so they would fry them up with chilli and onion. With all the green chillies in this dish, it can range from medium hot to hold-on-to-your-hat hot. In fact, the word jalfrezi comes from the Benghali word 'jhal' meaning spicy.

Instead of ordering a takeaway, make your own chicken jalfrezi.

Vindaloo

Not for the faint-hearted, vindaloo is a fiery dish that frequently including potatoes. The vindaloo served here is a far cry from the original, which hailed from Portuguese-occupied Goa. The name derives from a mispronunciation of the Portuguese dish carne de vinha d'alhos (meat with wine-vinegar and garlic), which the European explorers were dining on back in the 15th Century. It is thought that some confusion around the Hindi word for potato – aloo – could explain the later addition of potatoes.

Here's a roast chicken vindaloo curry.

Phall

The phall (or faal, phaal, or phal) was dreamt up by British Bangladeshis in Birmingham. And this one is hot. Hotter than a vindaloo and hotter than most of us can handle, due to the ground scotch bonnet or habanero chillies that are often used to create the volcanic curry. Have a pint of milk by your side and proceed with caution.

Monday, February 27, 2023

Sitting

Monday, January 9, 2023

The hidden toxins in your favorite foods

In a report last month, researchers found toxic metals in every dark chocolate bar they tested, including big-name brands like Hershey's, Lindt and Tony's Chocolonely.

It may also be a surprise that a chemical used in explosives sometimes finds its way into breads, muffins and cookies, or that an ingredient in lighter fluid is used to keep chicken nuggets fresh.

In recent weeks experts also have issued warnings about red food dyes in candy, Doritos and sodas, which have been linked to cancer and inflammatory bowel disease.

Substance found in lighter fluids, is also in chicken nuggets

Butane isn’t just for lighters anymore — it's also added to chicken nuggets, potato chips and some fast foods to keep them fresh for longer.

The chemical — tert-Butylhydroquinone (TBHQ) — is considered to be safe in low doses in foods.

But in higher amounts it has been linked to tumors, liver enlargements, convulsions and paralysis.

Food companies swear by TBHQ because it can preserve food, keeping its flavor, color and nutritional value for longer.

The Food and Drug Administration (FDA) approved the chemical for use in foods back in the 70s, when fast foods were becoming ever-more popular.

Now it is claimed to be in everything from McDonald's chicken nuggets and nstant noodles to snack crackers.

The FDA currently allows for no more than 0.02 percent of an item's total fat and oil content to be TBHQ.

Authorities in Europe have also determined that TBHQ is safe to use in foods in low concentrations.

The chemical is made from butane, which is stored in lighters as a liquid and released as a gas ignited by a spark.

Explosive material in breads, muffins and cookies

Potassium bromate has been used as an explosive for decades.

But the white powder is also mixed into flour used for baked goods such as breads and cookies, because it can help dough to rise and keep its shape.

Lab studies have repeatedly linked it to cancers in the thyroid and peritoneum — the thin layer of cells covering the bladder, rectum — and the uterus.

But the FDA is yet to outlaw its use in the United States, and continues to consider the substance as 'GRAS', generally recognized as safe.

This contrasts with the view in many other countries and blocs, including the UK, Canada, India, Brazil and the European Union — which have all outlawed it.

Warnings over its potential to cause cancer date back to 1999, when reports on this risk began to be released.

The food industry has long argued it is safe to use because during cooking the powder is converted into potassium bromide, a non-carcinogen.

But tests in the UK back in 1994 showed that potassium bromate remains in foods even after cooking.

This included all six unwrapped bread products tested, and seven out of 22 wrapped that were checked.

Lead exposure in children is often difficult to observe, with no immediate symptoms.

But if there is suspicion a child has been exposed, then parents should talk to their child's healthcare provider about getting a blood test.

Lead is more harmful to children under six years old because their body is still developing.

Children:

- Damage to the brain and nervous system;

- Slowed growth and development;

- Learning and behavior problems;

- Hearing and speech problems.

This can lead to:

- Lowered IQ;

- Decreased ability to pay attention;

- Underperformance in school.

Source: Centers for Disease Control and Prevention

Dark chocolate has been repeatedly lauded for its health benefits, from promoting heart health to packing a heavy punch of antioxidants.

But a recent investigation into 28 popular brands — including Lindt, Hershey's and Trader Joe's — found all the bars contained alarming amounts of cadmium and lead.

Cadmium ends up in chocolate when it is sucked up through cacao tree roots, with exposure over a long period of time linked to kidney failure and weak bones.

But lead, which is well-known to be dangerous to humans, gets into chocolate after cacao beans are left out to dry by roadsides — and become coated with lead from car fumes.

Lead exposure over long periods is linked to memory loss, abdominal pain and low mood in adults.

But in children it can damage brain development, as well as leading to learning and behavior problems and issues with speech and hearing.

Experts say there is too little heavy metal in each individual bar to poison someone, with this only likely to happen after eating more than an entire sharing-sized bar.

The FDA sets no national limit for lead and cadmium levels in chocolate.

A spokeswoman for the agency told DailyMail.com last month: 'The FDA continues to monitor and regulate levels of environmental contaminants, including lead and cadmium, in foods.

'If the agency finds that the level of a contaminant causes the food to be unsafe, we take action.'

Vomit chemical hiding in butter and parmesan

It turns out that a chemical found in vomit is also present in some butters and parmesan cheeses.

Called butyric acid, it is a short-chain fatty acid made naturally that ends up in animal products — such as those using milk.

About three to four percent of butter is butyric acid, which is behind the disagreeable smell created when the food turns rancid.

Few studies have been carried out into the substance, but those that have suggest it has positive health benefits.

The substance has already been linked to a lowered risk of irritable bowel syndrome (IBS), colon cancer and improved insulin sensitivity in type 2 diabetics.

No estimates are available on how much of the acid is needed to prompt health benefits in people.

But raising fiber intake may be the best strategy, scientists say, because this triggers bacteria breaking it down to produce chemicals like butyric acid.

Carcinogenic chemical in candy

A substance deployed in paints, rubber and plastics is also hidden in many popular candy brands.

Industries often use titanium dioxide to give their products a white color and glossy sheen.

But manufacturers of popular candies, salad dressing and chewing gum also use it to give a smooth texture or as a white colorant.

The FDA has imposed strict guidelines on how much can be used in food, setting a maximum limit of no more than one percent.

While US regulators say the compound is safe in small amounts, the additive has been banned in European Union countries.

Microplastics lurking in fast foods

Popular fast food items from major chains like McDonald's and Burger King contain small amounts of industrial chemicals called phthalates, the compounds used to make plastic pliable.

Scientists have repeatedly found evidence of these insidious chemicals in a majority of foods tested.

A study published in 2021 tested 64 fast food items from national chains including McDonald's, Burger King, Pizza Hut, Taco Bell and Chipotle, and found the majority contained these chemicals.

They have previously been linked to health problems including hormone disruption, infertility and an increased risk for learning, attention and behavioral disorders in children.

The substances mainly get into foods when they come into contact with packaging and handling equipment, such as cellophane and papers.

Concerns are being raised over microplastics as they are introduced into the food chain amid widespread use of plastics.

But researchers say the levels being detected in foods at present are not such that they would raise alarm at federal agencies.

Source :

Saturday, December 24, 2022

Seasons Greetings

Thursday, December 1, 2022

10 signs your partner is 'definitely' cheating on you

1. They start going to the gym a lot

2. Their undies get an update

3. Their entire appearance gets an overhaul

4. Mobile phone habits change like being constantly on WhatsApp, being stuck to their hand 'like glue', the 'last online' function is switched off and they keep the password a secret

5. Snoring suddenly stops

6. They start cutting themselves out of your friendship group activities, they avoid your mutual friends and their 'work events' increase

7. Not answering their phone while they are out

8. They come home smelling like perfume

9. They don't want to touch you, be touched by you, or have sex with you

10. They no longer show interest in your life or sharing their life with you

Source: Mamamia

Pages

Tuesday, April 11, 2023

Week 1

Week 2

Week 3

Week 4

Level 2

Week 5

Week 6

Week 7

Week 8

Level 3

Week 9

Week 10

Week 11

Week 12

Level 4

Week 13

Week 14

Week 15

Week 16

Saturday, April 1, 2023

Ingredients

Marinade

Curry sauce

To serve along with

Method

Wednesday, March 15, 2023

Korma

Tikka masala

Pasanda

Balti

Bhuna

Dopiaza

Dhansak

Rogan josh

Madras

Jalfrezi

Vindaloo

Phall

Monday, February 27, 2023

Monday, January 9, 2023

Saturday, December 24, 2022

Thursday, December 1, 2022

1. They start going to the gym a lot