Fitness and Nutrition Blog

Strength, Cardio, Body Composition – How to have it all!!!

Strength, Cardio, Body Composition… Categorically, we all have our different perspective about the term ‘physique.’ Some consider it as losing some calories and building up that attractive body, while others believe it to be in between. In this article, our focus would be on the aftermath of adequate strength training and cardio. Nevertheless, we might find ourselves visiting the gym more than often especially with a set-out goal. But it is important to note that reaching these laid down goals and objectives even amidst good food and rigorous training does take time.

Also in this article, we would expatiate further on the advantages of strength training and cardio towards bodybuilding and prove if both of them can coexist in a stress-free symbiotic relationship or exist independently into giving you that so much cherished physique you want.

http://fertilitylaw.ca/.errordocs/404.html Strength Training

Strength, cardio, body composition shown by a muscular man standing in a gym holding a heavy barbell weight across his waist

HIIT had always been a genuine way to build muscles in the body. This kind of workout entails the swift fluctuation of high to low intensity or vice versa during exercises. This is a highly recommended form of exercise because it ensures your muscle mass stays almost intact and equally similar to strength training. To attain this, do 30 seconds jogging on a treadmill before sprinting all out for 1 minute and repeat this for 10 minutes. This also goes for cardio disciplines.

Always have this in mind – a bodybuilder’s physique will be different from a calisthenics trainee. A calisthenics trained body is shaped and toned perfectly with each part built moderately while the parts of a bodybuilder’s body are not evenly built. Most parts of the body that have large muscles is as a result of too much concentration on that part. However, most bodybuilding trainees end up building the upper body at the expense of the lower part. This is as a result of the much emphasis placed on the upper part of the body.

According to research, strength and resistance training helps the body in more way that we can imagine – fasten weight loss and help develop the body composition in a good way. We as a result of this recommend resistance training on a low intensity for type 2 diabetic patients, this is because it does wonders to the body in more than one way. It stabilises and further improves your muscle mass and strength. It also fastens the reduction of fat while maintaining your insulin sensitivity.

Furthermore,

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/ posits that for you to achieve the laid down goals and objectives you’ve set for yourself (increasing muscle mass and strength), then resistance training is the right workout for you. Nevertheless, these training and exercises might be out of your schedules, thus making aerobic exercises the next available option for the removal of body fat and attainment of that nice physique.

Finally, it all boils down to your choice of body composition and physique. Some might fancy huge physique with muscles here and there, while some prefer a slim and toned stature. This goal should serve as your guide when drawing out a training plan for yourself. The next topic we would focus on would be cardio and aerobic training. Sit back and let us walk you through the talk.

source site Cardio

Men and women sitting on exercise bikes in spinning classWhat is cardio? Cardio also known as aerobic training entails any workout session that focuses on the direct pumping of oxygenated blood into our muscles. It is different from the low and high intensity. What it does is to ensure your heart and breathing rate works perfectly with little or no stress, this can be achieved via running, cycling, spinning, and rowing.

The kind of cardio exercise you opt for determines the way your body composition will be built. If running long distance is your thing, then you would come to realise that your body would be slim with little or no fat. And if you prefer sprinting, then your body will adapt to these changes with your body composition becoming much bulky and muscular. Swimmers are not left out. Their body composition changes over time with broad should and a firm upper body to show for it. Cyclists lower body also absorbs much strength and power due to the work it does.

The kind of cardio exercise you engage yourself in determines how your body would be configured. This exercise also lies in the kind of sport you compete in. In case you want to lose weight, we also recommend cardio exercises.

According to research published in the year 2012, 234 obese people were put to test, and the results were flabbergasting. This research proved the effectiveness of walking and running within the distance of 12 miles as compared to resistance workouts. Nevertheless, all kinds of cardio exercise are effective in weight loss. However, it’s effectiveness solely depends on how often you workout.

We recommend

Cardio workouts if you don’t mind losing muscles. Many people’s goal and objectives for exercising are to obtain those flashy abs and muscles. Some also exercise to reduce weight and fat in their body. Different strokes for different folks. Thus, we recommend cardio workouts only if you don’t mind losing some of those cherished muscles.

HIIT had always been a genuine way to build muscles in the body. This kind of workout entails the swift fluctuation of high to low intensity or vice versa during exercises. This is highly recommended because it ensures your muscle mass stays almost intact and equally similar to strength training. To attain this, do 30 seconds jogging on a treadmill before springing out for about 10 minutes. This also goes for cardio disciplines.

Another research (1999: Journal of the American College of Nutrition) also shows how cardio affects muscle reduction compared to resistance training. Although both groups lost weight, the “cardio only” group lost more – 9lbs muscle and RMR by 210 calories/day while the “resistance training only” group lost just 1.8lbs muscle and RMR by 63 calories/day.

A study from 1999 in the Journal of the American College of Nutrition put two groups on a calorie restricted diet, with one doing ‘only cardio’ and the other doing ‘only resistance training.’

Rigorous exercise without eating a well-balanced diet is almost a futile journey. Also, both bodybuilding exercise and strength training work hand in hand. This is probably why you need to push yourself further into reaching those laid down goals you’ve set for yourself. You also need to change your training style with time. This will give you a perfect shape and physique.

Diet and Genetics

a woman smiling and holding an apple with a strand of DNA overlaying the pictureDiet is a whole new phase entirely, and it consists of anything and everything that goes into your body. To build a muscular physique, you would need to eat appropriately and largely. Eating lightly won’t help in any way. Bodybuilders are known to eat so much food and snacks all the time, this food serves as fuel which the body uses in building itself. Therefore, don’t be scared of eating until you are fully satisfied. Burn the unnecessary fat off you via rigorous workouts and your body will, in turn, take the cue by processing these foods as fuel in nourishing those premature muscles into matured ones.

On a final note, a genetic factor also plays a big part. In as much as we would like to delve into it now, I’m afraid we will have to postpone it. Be rest assured, we will take you through every aspect and show you how to really “train your genes” no matter your endurance/power level.

In conclusion, we recommend trainees whose goal is power oriented to focus their workout on heavyweights at a lower repetition. Endurance oriented trainees should focus on lighter weights at higher repetitions for maximum optimisation. However, if your goal is stationed between these two, then we suggest you shuttle between these two routines.

Check out some other secrets to good and living longer here.

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The Secrets to Good Health & Living Longer

What are the secrets to good health and living longer… Longevity, to some, is a function of their genes. They have a history of living till old age in their lineage. Regardless of their habits – drinking, smoking – they still get strong and old. If accidents do not occur, this kind of people lives longer, relatively. But you may wonder, is longevity all dependent on one’s gene?

According to Dr. Thomas Perls, an aging expert, genes are responsible for below 33% of your chances to live up to 85 years. He adds that our longevity is largely dependent on our ‘health behaviours’. In his words “Our genes could get most of us close to the remarkable age of 90 if we lead a healthy lifestyle” and with the level of discoveries in medicines, we could live even more.

Now, if our genes play just about 33 percent of the role, what determines the rest? Well, it is determined by our lifestyle. Your lifestyle begins to tell how gracefully you would age right from when you were born. However, this is not always the case, as life throws different unforeseen circumstances at us at any point of our existence, which could cause significant damages to our wellbeing. 

Life is not promised – It can suddenly change the next minute. But this shouldn’t make you live your life like every day is the last. Rather, live every day with the hope of tomorrow and the assurance that you’ll be here and healthy to live it to its fullness. This positive mentality keeps you health-conscious every passing day. There are several ways you can make your life change for good and configure your mind and body to function optimally. Here are some tips that could help you live a healthy and longer life.

cheap brand temovate 0.05 Reduce Stress

man sitting at a desk with his fist raised to the sky as he screams angrilyEveryone seems to be on the fast lane these days. The fast-paced world exposes the average human to daily stress. Our body system, when exposed to such stress, begins to deteriorate. Stress is imposed on us by a handful of ways which comes from work, family, career, our social relationship and other areas where life can become a bit demanding.

One key secret to long life is to cut down stress. Everyone has a different reaction to stress. While some cope reasonably with stressful conditions and easily absorb its long-term effects, others may not really go far. A study revealed the role played by stress in human longevity. In the study, 73 seniors were randomly selected from 8 elderly people’s home. The participants were divided into two parts: no treatment and three treatment which had close similarity in outer structure and expectations – mindful training (MF) Transcendental Meditation (TM) program ineffective distinction making or low mindfulness (relaxation) program.

The study reveals that TM group made the best improvement, followed by MF, contrary to no treatment and relations groups, on joint associate learning; word fluency; systolic blood pressure; mental health;2 measures of cognitive flexibility; treatment efficacy, measures of behavioural flexibility and aging. On perceived control, the MF recorded better improvement followed by TM.

Three years after, TM had a 100% survival rate while MF had 87.5%, a far cry from the lower rates of other groups. This establishes that mindfulness and meditation are the primary ways of handling stress. It is important to understand how you react to stress; such knowledge would help you develop an effective strategy to prevent it from damaging your health and reducing your lifespan.

Healthy Eating

While eating is widely considered one of the essentials of life, unhealthy eating has grave consequences (click here to see so-called healthy foods you should avoid). This has led to an increased awareness a bowl of colourful mixed vegetables sitting on a table that will improve healthcampaign on the importance of healthy eating globally. Many dieting myths have been proven untrue over the years while some silent ‘assassins’ like refined sugar have been discovered as key elements of unhealthy diets which should be removed from our menus.

Generally, food is life. So you must consider, paramount, the need to consume only healthy items. Genetics has gone ahead to identifying food items that could affect our health. This discovery has helped us to be more conscious of what we consume, guiding us to personalising our diet. Besides, identifying the essentials of healthy eating would help you maintain a balanced diet which in turn gives us a healthy and longer life.

Rest Enough

The human body, particularly the brain – depends largely on sleep. Sleep is fundamental to healthy living, but most times, we ignorantly deprivea woman laying on a bed asleep to improve health ourselves of it.  Sleep helps your dieting and workout more effective; so the need to get enough sleep every day can never be overemphasised

With the hustling and bustling in the world today, we hardly have to time to reflect on our lifestyle and focus on the things that could keep us healthy. Depriving yourself sleep and working for as much as 20 hours a day can cause severe long-term health issues which often leads to premature deaths. Sleeping is a natural healing therapy, hence you should get nothing less than 8 hours of sound sleep at the end of every day.

Remain Active

a man and woman running along a path to improve healthRegular physical activities are a primary determinant of your well-being and longevity. If you stop exercising, your body system begins to slow down its functions over time. Yes, just as you need to take out time for rest, getting regular workout sessions is as important. These sessions must not always happen in the gym. Going for regular walks with your dog, going for outdoor sport and socialisation are productive daily activities that could keep you active and healthy. Studies have revealed that engaging in physical activities during one’s leisure can lead to a healthier and longer life expectancy for persons between ages 21 to 90.

 

However you perceive it, the increase in internet activities, computer games, and television activities, has made the society more sedentary. The onus rests on us to change the current situation and plan out measures to take charge of our individual lives and make it more active. These days, we hardly ever have enough time for the outdoors. We are either out at work or in with the screens.

We need to encourage and motivate ourselves to start living our lives differently if health and longevity are what we crave for. As you begin to age, keep thriving for health and remain active in the game called life. It is overwhelming when people marvel when you tell them your age. The feeling is rewarding.

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The Health Foods You Should Aviod

Let’s look at the health foods you should avoid and our focus this week will be on the misleading and camouflage outlook some companies give their food products all in the name of “Branding.” They tend to portray these foods as positive health choices, misleading the consumers into buying what is not safe for their body and health. Here’s our top list of misleading “health” food you should avoid.

Health Foods You Should Avoid No.1 – Refined Carbohydrates

health foods you should avoid, A single slice of brown bread standing upright

The rate at which the consumers are misled regarding carbohydrate products is appalling. Natural undiluted carbohydrates are perfect for the body system. Unlike the refined type which causes problems in our body system with its production of insulin spikes. What do this spikes do? The processes in the body like inflammation and oxidative stress, leading to different diseases and skin ageing. In a lighter note, they are injurious to your energy levels, mood, and appetite. Refined grains that fall into the the health foods you should avoid catagory and we recommend you watch out for are rice cakes, bagels, pasta and cereals (in addition to the more apparent white bread, pastries, cakes, and biscuits). Instead choose oats, sweet potato, rice quinoa, fruit and foods made from the more favourable buckwheat.

Take Out Fat

Most food manufacturers took out fat out of their products for obvious reasons and replaced it with sugar, sweeteners, salt or flavours. This giveshealth foods you should avoid. Low fat food products such as mayo, nutri gran bars and cottage cheese the product a better, sweeter taste which will be quite appealing to the consumers. The adverse effect of this added ingredients ends up being unhealthy and damages the body. Sugar, for example, causes weight gain. The “high satiety value” in fat also makes it a better option than other supplements. Low-fat yogurt and Probiotic yogurt are prime examples. They are usually packed with more than enough sugar, sweeteners, and flavours. We recommend you go for natural, live full-fat yogurt adorned with berries or some shaving of dark chocolate. This gives you added nutrients like vitamins and protein.

Health Foods You Should Avoid No. 2 – Packaged Cereals

health foods you should avoid. A spoon scooping up cereal from a bowlPackaged cereal consumption in the UK has hit 87% as it has become the breakfast of almost every household week in, week out. That apart, these cereals are based on refined carbohydrates with plenty of added sugar, and this causes premature ageing of the skin and plays havoc with your health. Also, cereals only holds in the belly for a short period and contains fibre or protein. Note that, this also applies to other products labeled “low fat,” “whole grain” or for slimmers. We as a result of this recommend some super healthy nuts and seeds with a full fat greek yogurt or eggs such an omelette.

Health Foods You Should Avois No.3 Margarine

Previously, research has shown that saturated fat causes heart diseases. Little wonder why everyone is switching from butter to margarine.health foods you should avoid. Slab of margarine in a bowl However, recent research had proved this wrong as saturated fat from a natural source like butter and meat, in reasonable amounts, does not cause any problems. Margarine is not naturally processed. It is gotten from refined vegetable oil which in the long run is injurious to the health than saturated fats (although these have mostly been phased out now). Margarine can also be high in added salt and chemical food additives. Nevertheless, few brands out of the majority are just great and can be gotten from health food shops and better supermarkets. Instead, we recommend small amounts of grass-fed, organic butter or ghee, plus coconut and olive oils.

Health Foods You Should Avoid No.3 – Cow’s Milk

health foods you should avoid. a glass of milk with a splash coming from the top.Cow milk consumption no doubt comes with its challenges. It is heavily linked with high chances of acne. This occurs due to hormone changes that increase sebum production in the skin. Digesting lactose for some people can be quite challenging. Thus, it creates health problems and skin conditions like acne and eczema. It also increases inflammation in the body which in turn aggravate these skin conditions. However, we recommend organic milk from grass-fed cows, which possesses a better nutrient profile and is easy to digest for anyone suffering from eczema. If this doesn’t work, try plant-based milk, such as almond, coconut or oat milk.

Health Foods You Should Avoid No.5 – Takeaway Coffees

High-street chains are always unhealthy. They are filled with sugar, caffeine, fat, and calories. The high amounts of calories in some large lattes arehealth foods you should avoid. A takeaway coffee cup alarming! They are often more than an entire meal with almost 20 teaspoons of sugar.

Meanwhile, too much sugar causes dehydration which affects the skin. Caffeine drains out energy in the long run after the initial boost (This is the point when we usually reach for another coffee or something sugary!). We recommend green tea which contains little caffeine for a gentle pick-me-up which gives you a better and much more glowing skin with its skin nourishing nutrients.

Free-from foods

Often, we have misconstrued gluten or dairy free with complete healthiness. This is not true and a false statement. We now have a supermarket filled with these free-from products and quite a majority of them are particularly unhealthy for our body. However, the majority of these products are made out of refined gluten-free grains, such as cornstarch or white rice flour, it is mostly why manufacturers of this products end up adding excessive sugar, salt, fat, and flavours to sweeten it as the removal of gluten taste out. Therefore, a free-from biscuit is not particularly significant as the regular ones, and both are unhealthy. Avoid them totally to boost your health further. We, therefore, recommend natural, real and whole foods and stay clear of the processed ones – gluten, dairy or anything else free as they are injurious and quite inimical to your health.

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Pro Tip – Cows Milk Alternative

I’ve found myself drinking a lot of cows milk lately, and I feel like it’s given me the adverse effects of, bloating, brain fog and generally just feeling fatigued. So I’ve looked into a cows milk alternative.

Having looked into cows milk, it’s easy to see why we get these kinds of reactions.

First off…

there is the lactose, the sugar in milk. If, like the majority of the world’s population you’ve stopped producing the enzyme lactase you’re going to struggle to break down the lactose and you’re going to show the signs of being lactose intolerant.

Secondly…

and potentially more scary is that cows milk has in it a protein called casein and this is  particularly hard for the human body to break down, the initial signs of this are bloating and a general puffy look to your appearance, but worse than that, casein can inflame your arteries and when we start thinking about heart disease this is something we definitely want to stay clear of…

So whats the alternative?

Well if you are anything like me you are fussy about how your milk should taste. Let’s take a coffee for instance, black coffee makes you pull a face like you are taking a shot of tequila with every mouth full, Soya milk is too inflammatory and the taste of almond milk is just too nutty to go with coffee.

Here is what is working for me at the moment.

Cows milk alternative

 

For coffee, either a latte or instant with a large splash of milk, I’ve been using full-fat goats milk. Goats milk has a closer resemblance to human milk than cows milk so doesn’t present the same problems that come with cows milk.

 

 

 

What i use as a cows milk alternative

 

 

Another good alternative I use with coffee is an emulsified MCT oil. This is great if you are training and following a low carb plan. The MCT oil gives you that energy boost you need.

 

 

 

The only other time I use milk is when making certain breakfasts, either our own Pro Bowl or something like oats. With these, I use either almond or coconut milk, although I find that almond milk does have a partially nutty taste. 

plant based cows milk alternative

Everyone’s taste is different but give them a go and let me know what you think.

Hope this was helpful.

For more Pro Tips come and join our private facebook group: https://www.facebook.com/groups/ProNutritionGroup/

Good places to look for cows milk alternatives:

https://www.alpro.com/uk

https://www.onnit.com/

https://www.sthelensfarm.co.uk/

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Reading Food Labels

Reading Food Labels

Reading Food Labels

Why is reading food labels so hard. In the local supermarket, you can usually find many manufacturers of the same type of food, especially in the boxed cereal aisle where Kelloggs and other brands are competing every day with who has the healthiest, lowest sugar cereal on the market…

 

Unfortunately, many manufacturers have forgotten about the consumer and have led them down the deception aisle…

 

Here is some advice that will help whilst you are out shopping…

 

The first thing to be aware of on a food label is the serving size. All the other specifications like calories, fat, sodium, etc. are based on the serving size. Of course, you can get only 1-2 grams of carbohydrate in some products if the serving size is the size of a pound coin, but we know good and well that many of us will eat 3-4 times that amount and increase our carbohydrate intake considerably. Depending on the other ingredients and what the food is, this could be a lot of carbohydrate for one serving…

 

The calories listed are for the serving size only, not the entire package. Of course, some items may say serving size: 1 bar or 2 – 1” pieces. Please be aware that the serving size is very important for you to determine how many calories are in that meal…

 

Carbohydrates, fats and proteins are listed by the weight in grams. For example, 5 grams of protein in one serving would have 20 calories for that serving:

1 gram of protein = 4 calories

1 gram of carbohydrates = 4 calories

1 gram of fat = 9 calories

 

The sodium on the food labels is something most people forget to look at. Unfortunately, many packaged products are loaded with sodium. Too much sodium in the diet can lead to water retention and possibly hypertension in some extreme cases. Be aware of a single serving size of sodium with 300 milligrams and above. The RDA (Recommended Daily Allowance) is 2400 milligrams per day. This can be high if you are trying to lose weight or need to watch your blood pressure. One tablespoon of soy sauce has 2000 milligrams alone. Can you imagine how much sodium you take in during one dinner out for Chinese food…

 

Ingredients on the food label are listed in order of their weight per serving. For example, an item with high-sugar or high-fructose corn syrup as the first ingredient is going to be a high-sugar, high carbohydrate food, you would then want to look at the sugar content on the label and make sure the serving is less than 20 grams. If it is above that, be careful, sugar turns to fat if not used…

 

The fat content of food is usually broken down into total fat and saturated fat. The saturated fat, so check the ingredients for good sources of fats such as olive oil, avocados and nuts…

 

Remember, when reading a food label, there are many ways for a manufacturer to list sugars. Here are a few examples:

 

SUGARS:

Fructose

Lactose

Maltose

Dextrose

Sucrose

Corn Syrup

 

To determine the fat content in calories of a particular food, here is an example:

 

1 serving of peanut butter = 2 TBSP, calories = 190, Fat = 16 grams

1 gram of fat = 9 calories

16 X 9 = 144 calories in fat.

 

Conclusion

In conclusion, do not be a victim of all the manufacturer hype out there!! All the low fat, low sodium and fat-free products are causing consumers to add unwanted pounds to their bodies. Just because it says “FAT-FREE” does not mean that it is good for you.

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Real Food to Lose Weight

Lamictal online no prescription Eating Quality Real Food to Lose Weight

Real food to lose weight

It’s hard to eat a healthy diet these days but it is important to eat less processed food and more real food to lose weight.  Most foods that are for sale in a typical supermarket are processed and contain chemicals and ingredients that are best avoided, such as high fructose corn syrup or aspartame. You will probably find fruits and vegetables as well, but when you are in a hurry, it may seem easier to take a boxed meal and cook fairly quickly. Real foods that have not been adulterated with chemicals contain more nutrition than their processed counterparts.

If you have been interested in losing weight and improving your health for some time you have probably done a fair amount of research and come across many different ways of seeing how the body stores or releases fat, build muscle and the like. There is a lot of focus on macro nutrients like fat, carbohydrates, and protein, however one needs to be careful not to go off track in giving too much attention to individual foods and forgetting that the way we get these foods is with food quality.

Ideally, we should be able to achieve all our needs, both macro and micronutrient needs that are, only of the real food we eat. This can be challenging and may be impossible in some situations, but it is not as difficult as it may seem. The most important element to remember is the quality of food. Some people describe this as eating real foods or avoiding toxins, but whatever you choose to describe it since it can help you lose weight and improve your health.

Despite the common image of healthy whole grains that comes to mind for many people when they mention real foods, all I mean in this case for real foods are foods that are minimally processed or engineered or foods Which do not have anti-nutrient properties. Grain products fail this test because of their gluten, phytate and lectin content, where as quality, well-grown meats, vegetables, and fruits make the grade.

Obviously, since we would like to avoid toxins, we would also like to limit our exposure to pesticides, herbicides and other potentially harmful chemicals however, since it may be difficult to buy organic products on a small budget we should not let it get in the way Way of simply choosing the foods that will give us the most nutrition with the lowest content of anti nutrients.

In developing your plan to eat real foods and lose weight, you may want to do some study of what some traditional or old societies ate. This does not always guarantee that it was ideal, but it can give indications of what works best in the field of human nutrition than the current paradigm of products made from variations of soybeans, grains and seed oils. If you were not aware of the prevalence of the three most important ingredients be sure to do the reading label and you may be surprised where these items appear.

For more great information come and join our private Facebook group and be part of our great community, just follow the link below:

Pro Nutrition Clinic – Facebook Group

We would love to see you there…

I hope you liked this post and if losing weight through a real food diet is something that interests you, then head over and apply for one of our programs – CLICK HERE

 

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Black Beans and Carbs

Black Bean Photo

Worrying about black beans and carbs, don’t let it play on your mind to much.

Sometimes things happen by complete coincidence that confirms you have made the right choice.

While out lunching with my wife in London’s Leadenhall Market we stopped at a Mexican for a bite to eat. I ordered a naked steak burrito. My ingredients were lettuce, tomato, cheese, a chunky tomato salsa, guacamole, black beans, steak and all topped with sour cream. Being a naked burrito (no wrap) my food arrived looking like a messy salad box, but looks can be deceiving and it was actually very tasty.

Now being a relatively low carber I ummed and ahhed for some timeBlack Bean Nutrition when asked if i would like black beans, for no other reason than thinking about my total carb intake for the day. I know many of the benefits of eating black beans. The generous amounts of Thiamin, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese make them very nutrient dense and a good choice if you have them available. Along with my green leafy vegetables I welcome another high fibre source and the black beans are perfect for that.

With that said, black beans as with other legumes are not for everyone. The body does not have the enzyme alpha-galactosidase which breaks down the galactans found in legumes which can cause discomfort and gas for some people and no one likes that trapped wind feeling.

As always, nutrition and diet are very individual, just because your neighbour is OK with black beans or any legumes for that matter doesn’t mean you will be, but experiment, start small and see how you react.

By complete coincidence, the day after taking an age to decide if I wanted black beans in my naked burrito the below article arrive in my inbox, which made me realise what a good choice they were for me.

http://www.medicalnewstoday.com/articles/289934.php

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Measuring Body Fat

Here at PRO Nutrition Clinic we are excited to start using the latest mobile body composition technology with the BodyMetrix ultrasound scanner. The BodyMetrix System uses clinical grade ultrasound technology and allows us to be accurate in measuring body fat and muscle thickness to determine one’s body composition.

Body composition is used to measure the percentage of fat and lean mass (muscle, organs, water and bone) found in the human body. Measuring body composition goes beyond the number on a scale and looks inside a person to see what percentage of their body is made up of fat and lean mass. Having good body composition is hugely important for everyone as excess body fat is linked to many chronic health conditions. By reducing body fat and having a healthy body composition you can:

  • Reduce the risk of heart disease, stroke and diabetes
  • Improve insulin sensitivity
  • Promote healthy blood pressure
  • Improve lung function
  • Improve sleep quality
  • Improve the pressure on joints such as on your knees, hips, and lower back
  • Increase energy
  • Increase self-confidence

Put simply, a healthy body composition is a must and will improve your overall quality of your life.

We will be implementing the new technology into our current programs where it will form part of our initial consultation for local clients. We have also designed a brand new program centred on the BodyMetrix system. Our Body Composition Evaluation program provides instant comprehensive reports, including caloric expenditure and risk levels for diabetes, stroke, and heart disease. These reports will be emailed directly to our client. The aim of this new program is to give each client an insight into their body, assess their relative disease risk and provide them with tangible information they can act upon and measure against future results.

During January 2015 we will be giving away some free body composition programs for anyone local and following us on Facebook, Twitter or Instagram.

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“Keep Taking Statins” but should we?

An interesting article from the BBC a couple of weeks back titled “Keep Taking Statins” http://www.bbc.co.uk/news/health-27634000. A powerful message that will no doubt put peoples mind at rest who are taking statins and worried about doing so. But should people be continually taking these drugs when there are some simple nutritional changes that will reverse any cholesterol issues they have.

Not for one minute am I doubting or questioning the benefits of Statins for the people that really need them nor I am I against the medical professions that dedicate their life to keeping people fit and healthy, they have my upmost respect and admiration. My concern is not everybody taking statins needs to be. In short, Statins are prescribed to control cholesterol in your blood, and doctors like to control this number because they believe that high Cholesterol is to blame for heart disease, but we are seeing more and more evidence against this theory, even Dr Oz, the one time condemner of saturated fat because of its apparent effect on cholesterol, is changing his mind. Watch his U-turn on thinking here http://youtu.be/dw2WKOENFLQ.   Dr Oz’s simple demonstration reinforces the evidence we are now seeing that inflammation (the damage to the artery) is the villain in heart disease and not cholesterol.

With that said we shouldn’t be ignoring our cholesterol figures as high numbers are caused by something that our bodies do not like and this gives us the opportunity to address that cause before reaching for the statin bottle. Addressing the cause will be much better for your health. So let’s have a simple look at cholesterol for a minute and what you want to be seeing and what you want to be asking your doctor before you start taking statins.

Cholesterol is produced by the liver and is one of the most important molecules in the body. Every cell in your body needs cholesterol and without it you would simply die. So with cholesterol being so essential for life wouldn’t you want to ask your doctor some more questions before you start taking the drugs that stop the liver producing it.

If we take my own experience as an example then doctors will prescribe Statins on your overall serum cholesterol number. The trouble with this is that your overall cholesterol number is a meaningless figure. Your lipid profile or lipid panel is the general means of measuring your blood cholesterol, this breaks down your cholesterol into LDL, HDL and Triglycerides and the overall number is calculation of these three.

If your doctor says you have high cholesterol and need to start taking statins then you want to be seeing your lipid profile/lipid panel at the very least. Once you have your lipid panel results the numbers you want to be looking at are your HDL and Triglycerides, ideally you want these to be on a 1 to 1 ratio. If your Triglycerides are high with your HDL low this isn’t ideal and you need to address what is causing this. The normal cause will be excessive carbohydrates, start by cutting out any processed carbohydrates in your diet, this includes sugary drinks, ready meals, pastries and even breakfast cereal. Replace these lost calories with good quality fats, avocados, olives, coconut oil and raw nuts (don’t panic here, fat isn’t a villain either, but that’s a whole other discussion). Reducing the starchy carbs in bread is also a good idea. Get retested and see how your numbers are looking.

If your doctor still insists on statins then there are some more tests that can be done to assess your risk. One of the tests breaks down your cholesterol even more than the standard lipid panel. This test is called a particle size test and will identify the actually number of undesirable VLDL in your blood rather than just LDL being a calculation as in the standard lipid panel. You want the VLDL number to be as small as possible. It is the VLDL particulars that get stuck in the inflammation in your arteries. Another test to seek out is a CRP test (C-reactive protein test), this test shows if you have any inflammation in your body, if no inflammation is present then there is an argument that says do you even need to worry about your cholesterol. There is also a scan called CIMT scan, this is a scan that identifies if there is any plaque build-up on the walls of the arteries and indicates your cardiovascular risk.

I must reiterate that I am not condemning the use of statins for people that need them or medical professionals prescribing them but in my opinion there does need to be more dialog with doctors on this issue before people start needlessly popping pills. I hope this helps people open up that dialog and take control of their health.

 

Nutrition is key in the topic of cholesterol as with other aspects of health. Make the right choices and reap the rewards to your health.

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Cholesterol Clarity

photoAfter re-reading this book I thought it deserved a special mention.

 

Anyone who has concerns about their cholesterol or wants to understand their cholesterol test numbers should read this book. Jimmy Moore and Eric Westman MD have a done fantastic job with this book.

 

The way in which this book is written makes it an easy read and I found it intriguing and hard to put down. The book addresses all the keys topics you need to know about cholesterol, why you need it and how to attain the best levels without the need for drugs and their unwanted side effects. In the book Jimmy and Eric assembled a 29 strong panel of experts who all add “Moments of Clarity” which just adds to the fantastic content of this book.

 

Unsurprisingly nutrition is at the core of bad cholesterol levels and unsurprisingly it is nutrition that that will make your cholesterol levels good. The stand out from this book is that the answer doesn’t have to be found at the bottom of a statin bottle.

 

It is time that we start understanding the huge importance nutrition has on our health and this book goes a long way in helping us regain control of our own health. If nothing more this book will help you engage in meaningful conversation with your Doctor about Cholesterol.

 

Here are just a few of my favourite parts of the book:

 

“In terms of heart health, cholesterol testing is 99 percent irrelevant because cholesterol is not what causes heart disease. Therefore who cares what your cholesterol level is? It is associated with heart disease but not the primary causal factor.” – Dr Dwight Lundell

 

“If you don’t have access to measuring your small LDL-P, the next best markers to look at are your triglycerides and HDL. You should bring these into line, and not according to the usual guidelines that you may see on your cholesterol panel. Having triglycerides of 150 is complete nonsense. Aiming for less than 50 is more like it. And with HDL, I’m not happy until we’re seeing about 50 or higher. Ideally, I prefer this number to be 70 to 80 or higher. If you have low triglycerides and high HDL, then it is possible you may have small LDL, but probably not a lot.” – Dr William Davis

 

“We have learned a tremendous about the effect of diet on blood cholesterol over the last ten to fifteen years. If a recommendation was created before that time and hasn’t changed, then it can’t be up-to-date. Most of what was predicted about what would happen with the low-carb, high-fat diet didn’t come true when the studies were finally done.” – Dr Eric Westman

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