Latest News

5 Health Myths You Won’t Believe

Tue, 14 Jul 2009 03:11:00 GMT

A new book published by Dr. Rachel C. Vreeman and Dr. Aaron E. Carroll of the Indiana University School of Medicine is seeking to expose the myths and misconceptions behind ailment and illness.

This follows an article published in the British Medical Journal which listed myths that even many medical practitioners believe to be true.

You should drink eight glasses of water a day.

Fact: Contrary to popular belief, there is actually no scientific evidence supporting this theory. Doctors believe that an adequate daily fluid intake can be met through the combined consumption of water, juice, milk and other beverages. Humans only use ten per cent of their brains.

Fact: Another theory unsupported by any medical evidence or research. In fact, brain imaging studies on brain-damaged patients has found the opposite. According to the authors of the book, “Numerous types of brain imaging studies show that no area of the brain is completely silent or inactive.”

Shaving causes hair to grow back quicker, darker and thicker

Fact: A 1928 study found no evidence of this, which has since been supported in recent study. Yet, why do we still believe this?
• Hair seems coarse when it grows back because it lacks the “fine taper” of unshaven hair.
• Regrowth also appears dark because it hasn’t been exposed to sunlight.

Reading in low light damages eyesight

While reading in the dark may make it difficult to read and cause eyes to dry up because of a drop in blinking, no permanent damage will occur as this is a myth grounded in misconceptions around eye strain.

Mobile phones cause hospital equipment to malfunction

When over 100 reports of reported electrical malfunction were reported in the Wall Street Journal in the nineties, hospitals quickly responded, putting up signs banning the use of mobile phones. However, when over 500 tests were conducted for an American study in 2005, an incidence of only 1.2 per cent was found.

One recent study also reported mobile phones used in a “normal way” would not interfere with medical equipment, some suggesting that use of mobiles in hospitals worked to even limit medical error by increasing communication between practitioners.

Debunking famous hoaxes the novel lifts the lid on a range of commonly misunderstood ailments making an interesting read for anyone, not just for gym junkies.

Don’t Swallow Your Gum: Myths, Half-Truths and Outright Lies about Your Body and Health, Penguin Books; RRP $24.95.

The Best of the Web - July Edition

Wed, 02 Sep 2009 06:13:00 GMT

The latest buzz in health, fitness and nutrition and lifestyle from across the internet.

Swine Flu Parties

Swine flu parties are being held in order to maximize resistance according to reports heard by the chairman of the British Medical Association’s public health committee.

Dr Richard Jarvis says that people are intentionally mixing with the sick in order to contract the flu before it becomes more deadly as winter progresses.

While he admitted that getting the flu virus now was more likely to give sufferers immunity that if mutated it could become quite virulent and possibly life-threatening.

Walking Wonders

A new study has shown that walkers wanting a moderate intensity workout should be doing at least one hundred steps a minute.

The recommended amount of physical exercise per week currently stands at 30 minutes, five days per week.

For walkers, this equates to around 3,000 steps in 30 minutes..

Sit-ups can harm the spine

Dr Richard Guyer of the Texas Back Institute is warning against sit-ups or crunches, especially for those with back problems.

When doing sit-ups or crunches, strain is dangerously placed on the back of the spine, where the most nerve endings are situated and when the back bends during exercise, opening the extended possibility of nerve damage.

The damage caused through sit-ups and crunches occurs from exercise over time and can result in the herniation of spinal disks, which can cause severe back pain, tingling, weakness, paralysis and may even require surgical attention.

Stuart M. McGill, professor of spine biomechanics at the University of Waterloo says every time someone does crunches or sit-ups, “they are one repetition close to damaging the disk.”

According the experts, the best exercises involve working abs while keeping the spine straight such as planks, leg drops or pushups.

Tips to become Trim, Taut and Terrific

Thu, 16 Apr 2009 05:02:00 GMT

Worried about your waist? Want to fit into those skinny jeans? Heard of the phrase “muffin top”?
Ridding your body of unwanted fat should not just be done for appearance but also health reasons; heart disease, high blood pressure, diabetes and stroke are all related to having excessive fat.
But don’t stress just yet, the end is not nigh. Below are several tips from leading experts on how to trim down the waist and have fun whilst doing it.
The best part is that the end result will not only focus on your waist but lead to an overall whole new and improved you - toned, taut and terrific.

Nutrition

Low quantities, high frequency.
Speed up your metabolism by eating regularly and in small amounts. Eating fewer meals is not always effective because long periods without food can lead to binge eating at meal-times. 5-6 times per day is preferred, but adapt this to your personal lifestyle. Remember, bingeing is a big no-no!

What to eat: brown rice, oats, bran, whole grain/whole wheat foods, vegetables, natural fruits that are not canned or sweetened (like apples, oranges, and banana), skim milk, chicken breast and other lean meats, egg whites, and seafood
Stay away from: Okay, so this is nothing new. JUNK food= bad! Packaged and processed foods will never be as good as nutritious fruits, nuts, legumes, vegetables and lean meats.

Low glycemic foods rock!
A small amount of glucose is converted into energy immediately after eating high glycemic foods, while the rest is converted into glycogen to be stored in muscles and liver stores. These quickly fill up, causing excess glycogen to flow onto the fat stores on your belly or any fat problem areas. Look for foods marked as “low GI” (or low glycemic index).

Exercise

Calorie burning
In order to burn that fat, calorie burning and high intensity workouts are best.
Don’t kill yourself, but test your limits. The key to improving your personal fitness is sticking to a regular exercise regime; every subsequent workout will improve your personal ability, bit by bit. Before you know it, you will be able to exercise for longer and harder than ever before.As with anything, the harder your work at it, the better the results.

Get your heart pumping!
20- 30 minutes of cardio a day can work wonders for your waistline as well as the rest of your body. Running, jogging, cycling and other aerobic activities are excellent!

Strength training
Turn that fat into muscle. Weights are great for both the heart and the metabolism, quickly burning down that fat, decreasing chances of heart disease and adding years to your life.
For the ladies, weights’ training is a great way to increase bone strength and firm the body.

Utilise your environment.
Short distance to work? Try integrating fitness into your workday past gym-time, go for a walk instead of taking that taxi. Take the stairs instead of the escalator or elevator.

Stress less.
People under stress are known to gain weight more easily. Counteract the effects of this through exercise, which has been proven to decrease the production of stress hormones and amp up endorphins.

But never forget that life is to be enjoyed! You can indulge every now and then, just keep moderation in mind as your mantra. Overdo it and all your hard work will go down the drain- you probably won’t need that belt anymore.

The Best of the Web - April Edition

Wed, 02 Sep 2009 06:14:00 GMT

Untitled Document

The latest buzz in health, fitness and nutrition and lifestyle from across the internet.

Superfoods

Chicago Tribune’s report features ten Superfoods, foods of which are touted to have almost magical health benefits. Look out for some of the usual suspects as well as a few additions to this “super group.” Some benefits include easing the effects of menopause and reduction of the risk of cancer and heart disease.

In a nutshell- Eat Kamut, dandelion leaves, grapefruit, tempeh, seaweed, avocados, prunes, chia seeds, beets, pumpkin for better health.

Source: Unsung Superfoods

Magic Fat
Three new studies published in the New England Journal of Medicine have showed that brown adipose tissue or brown fat which burns calories can be activated by spending periods in cold climates. Its evil twin, white adipose tissue is what causes weight gain by storing those calories.

Found in babies and young children, whether adults retain brown fat has been up in debate for many years. This new study provides evidence for brown fat in adults and shows links between levels of it in the body and temperature regulation and weight problems.

In a nutshell- Calorie burning fat does appear to be present in adults and can be activated by spending time in the cold (just how exactly how effective sitting in a blizzard is unknown as of yet though). New weight loss treatment opportunities could soon be abound.

Source:Discovery of Cold-Activated Brown Fat May Lead to New Obesity Treatments

Exercise reduces the risk of colon cancer

Hearing that lifestyle changes to diet and exercise isn’t new. But now there is more evidence to add to the pile of reasons why a healthy lifestyle is the best option. The British Journal of Cancer has just published a study that has found that exercise can reduce the risk of colon cancer by almost one quarter.

In a nutshell- Straight from the journal- “The most active people are 24% less likely to develop colon cancer than the least active.”

Source: Exercise ‘cuts colon cancer risk’

Have a coffee to lessen workout pain.

Coffee addicts rejoice.Scientists have discovered that coffee reduces the level of pain felt after and during a rigorous workout. They have also found that there is no difference between the level of pain felt by both regular drinkers and non-drinkers after caffeine consumption.

In a nutshell- Coffee works to decrease the pain felt from exercise. It doesn’t matter if you are a heavy drinker or not, the effect appears to be the same.

Source:Coffee Lessens the pain of exercise

Quick Fix: The Body

Got an important event where you want to look your best? A photo shoot, perhaps?

The Team at T-Nation has published a report which shares the secret to achieving a well-defined and sculpted look in only six days. (However, please note that the tips offered are only suitable for individuals of a specified level of health

and fitness).

In a nutshell: Fluid manipulation tips for those interested in a quick-fix body solution for a special event, photo shoot or body building competition.

Source:Shredded in 6 Days

Vegetarianism & Building Muscle

Tue, 10 Mar 2009 06:35:00 GMT

As protein is important in building up muscle, it seems commonsense that it would be difficult for vegetarians to achieve this without meat in their diet. However, this is not necessarily true as it is ENTIRELY possible to build muscle while maintaining a healthy vegetarian diet.

There are plenty of foods that contain protein and essential vitamins and nutrients needed to encourage muscle growth. In fact, according to the Protein Digestibility Corrected Amino Acid Score, soy ranks higher than meat in regards to protein content1.

It is also healthy to mix up diets with a healthy balance of fruits and vegetables as well as meat. Too much meat can also have an negative effect on health.

One good reason to cut down on meat is that there are a variety of scientific reports linking the consumption of meat and cancer. There are also a variety of other health benefits associated with vegetarianism as well. According to the American Dietary Association vegetarians have:

“lower rates of death from ischemic heart disease; … lower blood cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer” and that vegetarians are less likely than meat-eaters to be obese.2

However these problems are also linked to the trend that meat eaters often place less emphasis on healthy eating, eating less fruits and vegetables, opting for processed foods high in saturated fat and calories and low in fibre and vitamins and minerals.

Mr. Universe 1971, Bill Pearl is one example of someone who succeeded professionally in body-building competition as a practicing Lacto-Ovo vegetarian. This is a special type of vegetarian which also consumes dairy products.
A current day example of a successful bodybuilder and vegan is Robert Cheeke

Dr John Berardi, a performance and nutrition expert, underwent experimental training to test the viability of building muscle as a vegetarian. Here are some of his dietary tips for those interested in building muscle whilst maintaining a vegetarian diet.

Muscle Building Tips

Body Building Natural Foods
- Eat plenty of Oats, Rice, Broccoli and protein powders and bars
Sources of Protein
-Tofu, soy, beans, grains, lentils, hemp, almonds , chickpeas, kidney beans, adzuki beans, kamut, whole grains, nuts, seed (e.g. pumpkin and sunflower), seaweed, broccoli, spinach, kale

Getting 150-200 grams protein per day

Eggs at breakfast
Soy milk during the day
Vegan Protein supplements (60g per day)
2 cups of beans per day
Seeds and nuts for snacks
Wholegrain sprouted bread

Example Protein Menu

Before Breakfast

X tablets Branched Chain Amino Acids (Biotest - 5g total)
X capsules Resveratrol
X multi-vitamin
X tablet vitamin D
X serving sublingual B-12
500 ml water

X= dependent on individual

Breakfast

3 whole eggs with 1 slice cheese
2 slices sprouted grain bread
1 cup vegetables
500 ml water
1 cup green tea

Snack #1

2 cups home-made granola (mix includes pumpkin seeds, unsweetened coconut, whole oats, almonds, pecans, cashews, pistachios, and dried fruit)
1 tbsp honey
1 cup unsweetened soy milk

Lunch

1/2 cup home-made hummus
2 whole wheat tortillas
1 cup veggies
1/2 cup mixed beans (not canned)
1 sweet potato with cinnamon on top

Snack #2

2 cups home-made granola (mix includes pumpkin seeds, unsweetened coconut, whole oats, almonds, pecans, cashews, pistachios, and dried fruit)
1 tbsp honey
1 cup unsweetened soy milk

Workout Drink

2 tsp BCAA (Xtreme Formulations - 14g total)
2 servings carbohydrate (Avant Labs - 22g total)
1000ml water

After Workout

1 cup mixed beans
1 cup quinoa (measured uncooked)
2 cups green veggies
2 cloves garlic
1 tbsp olive oil
1 tbsp flavored flax oil
1 tbsp curry powder
1 multi-vitamin (Genuine Health)
1 tablet vitamin D (Webber Naturals - 1000IU total)

Bedtime Snack

2 scoops protein (Genuine Health Vegan)
1 scoop greens (Genuine Health Perfect Skin)
Handful raw nuts
1 natural peanut butter and honey sandwich on 1 slice sprouted grain bread

(Source: John, Berardi, Precision Nutrition)

Further Links & References

1 Vegetarian Bodybuilding: Is It Possible?
(http://www.muscleprogram.com/vegetarianbodybuildingisitpossible/)

2 Ann Mangels, Virginia Messina, and Vesanto Melina, "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets," Journal of the American Dietetic Association, Jun. 2003, pp. 748-65.
Can Vegetarians Build Muscle? By Chris Shugart
(http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/can_vegetarians_build_muscle)
Health Concerns (http://www.goveg.com/healthconcerns.asp)
JB Goes Vegetarian (http://www.precisionnutrition.com/jb-goes-vegetarian)

(Images: MuscleHack, Robert Cheeke)

Top Ten Reasons To Exercise

Mon, 19 Jan 2009 04:43:00 GMT

Why is exercise a necessity? Why do we need to exercise? There is not one reason why we should exercise. The reasons are many. Take a look at the top ten reasons to exercise.
At times I wonder why we even need to find reasons to exercise. Exercise, as we all know from school science, is an essential requirement of our physical and mental well-being. Physical activity is absolutely necessary for the maintenance of a good health. A certain amount of daily exercise is essential for keeping ourselves fit and fine. It is important for each of us to engage in a suitable amount of exercise to be able to lead a healthy life. Here are the top ten reasons to exercise. Before moving on, you might like to read all about physical exercises, exercise and fitness activities.

To Look Good
I am sure each one of you will agree with me on this. All of us want to look good. We all want to be in shape. Regular exercise is the key to a healthy look and an attractive body. Internal health is the key to a pleasant external appearance.

To Reduce the Risk of Heart Diseases
Daily exercise helps in strengthening of heart muscles. It helps maintain desired cholesterol levels. Daily physical activity reduces one’s chances of stroke and the risk of heart disease.

To Lower Blood Pressure
Daily exercise lowers blood pressure and improves blood circulation. Exercise helps in reduction of excess body weight and thus helps lower the blood pressure. Exercise results in the burning of calories. If supplemented with proper nutrition, exercise is sure to prevent obesity.

To Reduce the Risk of Diabetes
Daily exercise helps reduce the fat percentage of the body, thus reducing the risk of diabetes.

To Reduce the Risk of Osteoporosis
Regular exercise promotes bone growth. It strengthens the bones and tissues of the body and helps in increasing the bone density. Thus, exercise serves as an effective means to reduce the risk of osteoporosis.

To Increase Longevity
Daily physical activity is the key to a long life! Regular exercise helps in the prevention of obesity, which is one of the important factors responsible for many severe diseases. Exercise helps in reducing the risk of diabetes, blood pressure and heart diseases. Research has shown that people engaging in a daily physical activity live longer than those who do not exercise at all.

To Improve Balance and Reduce the Risk of Injuries
Exercise is found to improve the balance and coordination of the body. As regular exercise strengthens the muscles and connective tissues of the body, the risk of severe injuries is reduced to a great extent.

To Remain Productive
Regular exercise reverses the natural decline in the metabolism that sets in after the age of thirty. Those who exercise regularly are found to remain more productive and energetic during the day. Increased energy levels help remain active during the day. A 30 minute-exercise every morning can help a person feel fresh throughout the day.

To Increase Overall Strength
Exercise is found to increase overall strength of the body. Rigorous exercise brings about an increase in stamina of the body. It also increases body’s endurance, thus resulting in an increase in a person’s physical capacity.

To be Happy
Higher energy levels resulting from exercise help a person in remaining fresh and happy. Following a suitable exercise program can add some fun and brightness to the day. Being active greatly causes a reduction in tress levels. Exercise is believed to generate ‘happiness molecules’ in a person’s body, thus helping him/her stay happy.

The importance of exercise cannot be stressed enough. The top ten reasons to exercise should convince you of the importance of including exercise in your daily schedule. Have you decided to do it? I hope you have.

5 good reason's to attend classes

Mon, 19 Jan 2009 03:27:00 GMT

It's great if you need motivation and encouragement
Professional instructors show you all the right moves
There's a class to suit all interests and levels
the timetable is designed to fit around your busy schedule
it's social, its fun , there's never a dull moment