Get Your Mind Right

The Honey Hype

honey

These days there seems to be some pressure to follow a more natural food route, and so there’s been a bit of resurgence in the use of honey, mostly because people think it’s natural and therefore better than sugar. But does ‘all natural’ really mean it is healthier?

The Sweet Facts

It’s true that honey is less refined than sugar, principally raw honey. And it’s true that honey is well known for its antibacterial and anti-inflammatory properties. Further and local honey containing local pollen can help reduce the symptoms of hay fever. Honey also contains vitamins B1, B2, C, B6, B5 and B3, and minerals such as magnesium, potassium, calcium, sodium chlorine, sulphur, iron and phosphate. Sugar has none of these benefits.

But honey is primarily a sugar, it’s sweeter than sugar, and actually contains more calories: 22 calories in a teaspoon compared with 16. So what about the variance in composition and the effect on the body?

This is where it gets a little complicated. Granulated sugar is 100% sucrose – sucrose is a disaccharide carbohydrate made up of 50% glucose and 50% fructose. Honey is a carbohydrate composed mostly glucose and fructose (separately, not as a disaccharide) so it has is processed slightly differently in the body. The percentage of glucose to fructose in honey varies, but the more crystallised the higher the proportion of glucose.

A study by the University of California Davis reported in the Journal of Clinical Investigation found that glucose was preferential to fructose, and that consuming too much fructose can actually put you at greater risk of developing heart disease and diabetes than ingesting similar amounts of glucose.

Confused about what all this means? Well, I don’t blame you. And now enter into this confusing equation all the hype about New Zealand’s Manuka honey.

Why Manuka?

A 2009 survey of people who bought Manuka Honey showed that 58 per cent of them believed it to be better than ordinary honey, but they didn’t know why. In addition, 70 per cent of them didn’t know what the UMF (Unique Manuka Factor) number on the front of the jars meant.

Honey contains an ‘active agent’ thought to support good health. Unfortunately it’s easily destroyed when exposed to heat and light meaning processed honey that’s been heat treated loses most of its benefit.

In contrast Manuka honey contains an extra ‘active’ ingredient known as UMF which is stable and doesn’t lose its potency when exposed to heat, light or dilution. The higher the UMF the more potent (and more effective) its antiviral and antibacterial actions are. However little of this has actually been proved, and its benefits seem to be more effective when used topically rather than ingested.

So what does all this really mean?

Good or Bad?

OK, so honey may be less refined and more natural than white sugar, but it’s still high in calories, it will still raise your blood sugar and contribute to weight gain in an unbalanced diet. And these days with all the societal pressure to maintain a leaner body size there are better options for sweetening like the zero calorie Stevia and lower calorie Xylitol.

The bottom line … all sweeteners, including honey are best avoided. Honey is and should only ever be an occasional treat. And when I do treat myself what’s my honey of choice? Definitely Manuka, but not for its health properties. It simply tastes better.

 

Get Your Mind Right

Time to Get a little Nutty

shutterstock_62244034 ADJ

Why Nuts?

Nearly all nuts, raw or roasted, are high in monounsaturated fats that actually keep us heart-healthy and disease-free. Nuts are a great source of protein and fibre, and many contain vitamins and minerals including copper, magnesium, manganese, Vitamin B1 and Vitamin B6.

Scientific studies have also showed that eating a range of different types of nuts and seeds can actually prevent heart disease, the accumulation of LDL cholesterol as well as weight gain – mostly due to their insoluble fibre that helps to keep you fuller longer as well as their satiating fat and protein.

Raw Versus Roasted

Since the 1990’s there’s been a lot of research into the dangerous chemical triggered by amino acids through roasting raw nuts. Acrylamide is the potentially threatening bi-product of the amino acid asparagine, which occurs in roasted nuts such as almonds and hazelnuts.

At first roasted nuts may seem to taste because oily fats get released through the heating process. And whilst it’s true that some nuts are less affected by roasting, it is preferable that all nuts be organic, eaten in their raw state, and not irradiated or roasted.

Health Benefits of Nuts

It’s been clinically shown that eating nuts will generally lead to:

  • A decrease in body mass index and waist circumference
  • A lowering in systolic blood pressure
  • A lowering in weight generally
  • A lowering of LDL (bad) cholesterol

Do Nuts Make You Fat?

Any food in excess will stack on the kilos. And eating too much of a good thing will not give you more benefit, it will actually give you less including weight gain. But a small handful of healthy raw is actually a better snack choice than a snack high in complex carbohydrates. In fact there’s even a study that showed adding almonds to a low calorie diet lead to:

  • 62% showing a greater reduction in their weight/BMI
  • 50% showing a greater reduction in waist circumference
  • 56% showing a greater reduction in body fat

The Top Five

Almonds are the king of nuts in my book. They are high in antioxidants including vitamin E and selenium and help lower ‘bad’ LDL cholesterol. They are a good source of insoluble fibre and may play an important role in preventing colon cancer. Almond milk is often used as a milk substitute as it contains significant amounts of calcium. And just ten raw almonds a day will give you around 20% of your daily magnesium.

Brazil nuts have fast become my favourite nut. I call them the ‘Happiness Nut’ because just one Brazil a day will give you your daily dose of selenium which helps thyroid metabolism and boosts your mood. Selenium also functions as an antioxidant and in redox reactions. Brazils also contain copper, niacin, vitamin E, magnesium and insoluble fibre and studies show that this protein-packed nut may also aid in the prevention of breast cancer.

Walnuts are considered one of the most beneficial nuts on the planet. This is because they’re packed full of an antioxidant known as ellagic acid, as well as 16 disease-fighting polyphenols. It’s not surprising then that studies show that consumption of walnuts is related to better heart-health and cognitive function, as well as the reduction of skin and bone conditions.

Pecans are the new kid on the block, relatively speaking with recent clinical studies showing that this nut significantly lowers cholesterol (without the pie though). Pecans are a great source of twenty essential vitamins and minerals including Vitamins B2, B3, B6, C, E and K, Thiamin, Folate and Pantothenic Acid. And they’re also a high-quality source of protein, fiber and heart-healthy monounsaturated and polyunsaturated fats making them a well-rounded nice guy.

Hazelnuts contain vitamins B1, B2 and B6 and are one of the best sources of Vitamin E. They also contain calcium, iron, zinc, potassium, magnesium, protein, dietary fibre and arginine which is an amino acid which helps to relax blood vessels. Their folate helps reduces the risk of cancer, heart disease, Alzheimer’s and depression. But don’t get your source from Nutella, which contains only 13% hazelnuts which have been highly manufactured (not to mention all the other additives). Try to buy hazelnuts raw in the shell as they do tend to go rancid quickly when packaged.

A Final Word on Nuts

With healthy fats, fibre, plant sterols and an abundance of vitamins and minerals, nuts really do pack a powerful nutritional punch in a tiny bite-sized package. But remember to keep your consumption in moderation.

The best once a day nut snack selection is:

  • 10 raw almonds (with skin)
  • 2 raw Brazil nuts
  • 5 raw Pecan Halves
  • 4 raw Walnut halves
  • 5 raw hazelnuts

This will yield:

  • 229 Calories
  • 5.4g Protein
  • 4.0g Carbohydrates (of which 1.4g is Sugar)
  • 23.1g Fats (of which only 2.3g is saturated)
  • 3.3g Fibre
  • 0g Cholesterol
  • 0.9mg Sodium
  • 55.7mg Calcium
Get Your Body Right

The 7 Keys to Great Spinal Health

Article as written for InShape News. You can see the full article here: http://inshapenewsflash.com/opinion/spinal-health/

istock_000013053552xsmallSadly, I’ve recently watched my mother go through her second spinal fusion. This time around she had a double operation that resulted in severe physical and mental trauma. Was it just luck of the draw? Or could she have done something earlier in her life to prevent such drastic surgery?

At the age of 42-years I’ve worked hard to ensure my spine is in great shape. But if I’d not made some serious changes to my life in 2003 then I’m convinced that I would be on the exact same path as my mother. I’d now like to share those simple changes that I made with you. I call these changes my “Seven Keys to Great Spinal Health.” These are as follows:

KEY 1: WEIGHT

It’s important that you maintain a suitable weight for your frame because every extra kilogram you’re carrying equates to an extra eight kilograms of force going through your spine. That’s why I lost over 70kg — half my body weight — and reduced the force on my spine by over 580kg.

KEY 2: SMOKING

I’ve never smoked, but if you do then quitting is a good place to start to improve your spinal health. Apart from a whole host of diseases research has also linked smoking with accelerated disc degeneration.

KEY 3: KEEP ACTIVE

I regularly perform yoga, Pilates and resistance training and it’s these core strengthening activities that help to stabilise and strengthen the spine.  If you’re overweight then you should also focus on non-impact or low-impact cardio activities like swimming, walking, water aerobics and cycling. However, regardless of your size it’s critical that you stretch properly at least once a day to maintain flexibility, whilst ensuring you don’t hyper-flex or over extend your spine. The ‘Egoscue Method’ is an excellent example of good stretching exercises.

KEY 4: POSTURE

Whilst core strength helps to build better posture you also need to be aware of how to take care of it. You can do this by ensuring that your work space is ergonomic. This means that you should sit up straight without slouching, bend your knees when lifting, and that you hold heavy loads close to your body’s centre of gravity. It’s also vital that you wear the right footwear, as a good posture starts from the ground up. So ditch those heels and get some orthotics.

KEY 5: GENETICS

There’s not a lot you can do about your genetic structure, but by being aware of any hereditary factors means that you have an opportunity to deal with them. I have hereditary lymphedema which means I retain fluid and weight easily. To combat this, I drink up to 4 litres of water and I stay active throughout each day. My mother suffers from severe osteoarthritis. Therefore to prevent its onset, I maintain a healthy weight by eating a balanced high-vegetable diet, rich in trace elements and low in saturated fats and sugars. I also eat lots of raw ginger and take glucosamine and fish oil supplements.

KEY 6: NURTURE

Getting the right long term spinal care is critical. I use a fortnightly massage to help the muscles in my back relax, improving my range of motion. For acute pain treatment I see a physiotherapist, if needed, but it’s regular chiropractic work that’s proven vital. My chiropractor, Dr Tracy Kopp  says, “Regular chiropractic treatment is all about keeping the spine supple and preventing it from jamming up,” and I couldn’t agree more.

KEY 7: REST AND RECOVERY

There’s no piece of furniture that exerts as much influence on your spine’s health as your bed. So it’s important to have the right mattress with the right support . But did you know that your sleeping position at night can compress your discs and can reduce your height by as much as 2 centimetres? So it’s also important that you maintain your spine’s ‘S’ curve alignment during sleep and the best way to do this is by sleeping on alternating sides, preferably with your knees slightly bent in a semi foetal position.

These “Seven Keys” may seem simple in themselves, but combined they form a powerful roadmap to maintaining great spinal health, reducing the future risk of spinal surgery and living a longer, fuller, more active life.

Get Your Spirit Right

Music Can Help You Lose Weight

“Music has charms to soothe a savage breast” – the oft misquoted line from William Congreve’s 1697 play “The Mourning Bride”. But in it lies the seed of an idea, that music can change the way that we feel.

Part of the reason is because our brain links certain tones with memories. And when we hear those tones again, we re-experience the mood or emotions that were linked with that original experience.

Further, the speed – or beats per minute – of music is very important. We have a natural tend to be in time with the music. So even though you may feel uncoordinated on the dance floor, odds on your body has already made some changes to co-align with the music, like an increased heartbeat and faster breathing. This is why Baroque music, with a pace of 60 beats per minute (the same as the heart at rest) is so relaxing.

It’s been proven by scientists that music can change your mood positively or negatively, depending on the type of music you listen to. It’s amazing to think that something so simple as music has the ability to change our emotional and physical status, whether we’re in a bad mood, good mood, or sad mood.

Have a think about what music relaxes you; what helps to alleviate stress; what songs do you find inspirational; and what music really gets you motivated?

 

Your Life As A Movie

In you think about the soundtracks to the top grossing movies (Avatar and Titanic), their tracks usually start with calming music with a low BPM, build up to a crescendo, and then reduce their beats down again. Action scenes have fast paced impactful music, and romantic scenes have soft gentle and slow music.

With that in mind, consider what the musical soundtrack to the movie that’s a day in your life would sound like.

In the morning do you wake with the radio blaring or an electronic “beep … beep … beep ….” that jolts you from your peaceful sleep and packs the heart full of adrenalin? Is it possible it would be better to be woken up by a more peaceful track that slowly gets louder until you wake?

When it comes to exercising, do you listen to the same old mid-paced tracks over and over again. How about listening to fast BPM music to get you working out at a higher intensity? And when relaxing before going to bed could you include a piece or two of music that inspires you and gets you thinking about new possibilities and achieving more in your life?

What changes could you make to your life’s Soundtrack that would improve it?

More imortantly, how can you use music going forward as a mood changer, to get you out of a rut, off the couch, and motivated to change your life? It could be as simple as putting on music that makes you happy when you’re feeling sad. Switching off the TV and putting on dancing music to clean the house by.  Listening to an action track like ‘ Eye of the Tiger’ or The theme from ‘Rocky’ when you’re angry or bored.

Finding the right music can turnabout your mood in an instant. But did you know that some music tracks can help you lose more weight than others?

 

Creating an Exercise Play List

A 2010 study published by the Scandinavian Journal of Medicine & Science in Sports discovered a direct correlation between fast-paced music and athletic performance. In fact what they discovered was that when music tempo slows, so does effort and heart rate. And when the music tempo rose the reverse occurred. As the researchers wrote, when “the music was played faster, the participants chose to accept, and even prefer, a greater degree of effort.” Sounds pretty simple, right? Well they also discovered that people enjoyed their workout more with higher tempo music.

So, it would seem that a great way to ensure a complete workout to help you lose weight is to put together a personalised Exercise Play List. Here’s how to do it.

  1. Decide what BPM you want to start with (for your warm up) and what your maximum BPM will be.
  2. Determine the BPM of your favourite tracks, and rank them in order. You can google the BPM or alternatively there is software to help you out. Both BPM Calculator (Windows) and BPM Assistant (Mac OS X) let you tap along with the song to calculate its BPM
  3. Rank the songs in order of BMP (low to high) eliminating the ones outside your BPM range
  4. Decide on the structure of your workout, BPM and length of warm up, BPM range and length of workout, BPM and length of cool down, length of stretch
  5. Arrange your songs according to the structure
  6. Listen and enjoy your workout!

For example, it may go like this:

  • 60 BPM – 5 minutes for stretching
  • Range 80 increasing to 110 BPM – 10 mins for warm up
  • Range 130 increasing to 160+ BPM – 30 mins for work out
  • Range 110 decreasing to 80PM – 10 mins for cool down
  • Range 60 BPM – 5 mins for stretching
Get Your Mind Right

Is Corn All It’s Cracked Up To Be?

There are lots of sensationalist headlines floating around at the moment about corn being bad for you. Let’s clear this up once and for all.

Fresh corn is a low-fat complex carbohydrate, which is high in insoluble fibre which not only help fill you up, but which aids constipation and haemorrhoids by absorbing water, which swells the stool and speeds its movement. Corn is also a good source of Vitamin C, Thiamine, Folic Acid, Pantothenic Acid and well as containing B6, Niacin and Riboflavin. So, in moderation, fresh corn has a healthy place in any diet – and it tastes great too.

Many of the articles about corn being bad for you relate to the genetic modification of corn – selective engineering of certain corn varieties by the big producers (like Monsanto) designed to grow quicker and resist pests. And it’s true we just don’t quite know what GM foods are going to do to us long term. It’s always best for nature to take its course and for us not to dabble too much.

But the issue with corn is when it’s processed and separated into its four basic components: starch, germ, fibre, and protein to make a whole host of ‘value added’ products: corn oil, feed products, starches, sweeteners and bio products.

Corn process chart

So What Food Products Can Contain Corn?

It’s a very long list:

  • Baking Powder
  • Brown Sugar – look for use of Caramel color.
  • Caramel – coloring used in soft drinks, derived from corn “or cane sugar.”
  • Corn Meal
  • Corn Starch
  • Corn Syrup
  • Golden Syrup
  • Malt
  • Vinegar, Distilled White

 

There’s also a long list of food additives that are made from corn:

  • Ascorbic Acid (Vitamin C)
  • Dextrin
  • Ethanol
  • Ferrous Gluconate
  • Magnesium Stearate
  • Malic Acid
  • Malt Flavoring
  • MaltitolMaltodextrin
  • Maltose
  • Mannitol
  • Modified Food Starch
  • Monosodium Glutamate (MSG)
  • Polydextrose
  • Sodium Erythorbate
  • Sodium Starch Glycolate
  • Sorbitan Monostearate
  • Sorbitol
  • Sucralose
  • Xanthan Gum
  • Xylitol

And a whole host of non-food ingredients used in the cosmetic and pharmaceutical industry.

 

Are We Eating Too Much Corn?

Corn, in one form or another, has permeated into the majority of the commercially processed foods that we eat, cosmetics that we wear and pharmaceuticals that we use. And therein lies the problem.

As corn is processed it removes the healthier ingredients (water, vitamins and minerals) and concentrates the less healthy ingredients (sugar and carbohydrate) into a super-rich calorie-dense product. So when you eat a corn chip, for example, you’re eating far more corn-calories than the same volume of fresh corn kernels would have because you’re eating many times more dehydrated and compressed into the corn chip.

There are 249 calories in a 50g serving of Doritos Original Corn Chips which also contains 11.6g fat, 4.1g protein, 32.1g carbohydrate and 2.0g fibre. But 50g of fresh corn only has 54 calories which also contains 0.6g fat, 1.6g protein, 12.6g carbohydrate and 1.4g fibre.

And the issue with processed calorie dense foods like corn chips, cereals and breads is that it takes more of them by volume to fill us up, not to mention to artificial additives that actually cause unwanted chemical reactions in our bodies that encourage us to keep eating and drinking. So we eat more than we need because our brains are ‘tricked’ into thinking we’re still hungry. Whoever stopped at eating 50g of corn chips when there’s a whole bag there?

Today, our diets have gotten so far out of balance, and it’s getting worse. They are heavily weighted with grain, grain-based food products (foods and drinks laced with high fructose corn syrup and other grain-type additives), and grain-fed livestock products. Simply put, we’re eating too much grain (including corn) and that’s contributing to overweight countries with rising obesity epidemics.

 

Why People Get Corn Allergies

For some people who eat large volumes of corn and corn-based products their body has simply said ‘no more’. They have developed hypersensitivity by over exposure (the same thing happens with wheat) and a corn allergy has resulted.

Corn allergy symptoms can include:

  • Migraine headaches of levels from annoying to emergency room
  • Tingling sensation at the base of my neck that lasts for hours
  • Asthma attacks and/or shortness-of-breath
  • Tongue and face swelling
  • “Raccoon” eyes and lines from my eyes down across my cheeks
  • Rashes and hives, especially if something’s applied topically (like sunscreen)
  • Intestinal issues, such as stomach discomfort/cramps/pain, diarrhea, nausea and/or vomiting
  • Lethargy varying from tired to (literally) not able to stay awake
  • Joint pains, especially overnight and in my legs
  • Weakened immune system; sinus infections

 

So What Corn Is Best?

Fresh is best, and organic fresh corn is even better.

Keep processed corn to a minimum but if you need to indulge in corn chip then head for blue corn which has several nutritional advantages over standard yellow or white corn varieties. Blue corn contains 20% more protein and has a lower glycemic index than white corn. And the blue colour is due to the presence of anthocyanins in the corn – the same health promoting compounds found in purple berries and red wine.

 

How Do I Reduce My Intake of Corn?

If you suspect you may have a corn allergy, or you just want to improve the balance in your diet and reduce your consumption of corn there follow these easy steps:

  1. Minimise or eliminate all of the foods that contain corn from your pantry – you’ll need to check the lists of ingredients to determine if a corn derivative has snuck into it
  2. Know the corn additives you want to avoid and get into the habit of reading labels on all foods before you buy them – corn additives may not seem like a huge amount, but all these little bits add up over the course of a day
  3. Buy organic foods (and remember–organic does not mean corn-free)
  4. Eat a diet that consists of predominately fresh fruits and vegetables, a little lean meat and a few complex carbohydrates
  5. And finally, make the right choices when eating out

 

Get Your Body Right

Lose Weight with Stairs

STAIRS SML.

Want to lose weight and get an all over work out? You don’t need expensive gym memberships or personal trainers. All you need is stairs!

Believe it or not stair climbing may be the most effective exercise of all time. In fact, the latest research indicates that minute for minute climbing stairs may more effective than jogging, cycling, swimming, tennis, or just about any other get fit activity.

The reason is that climbing stairs is most effective way to burn up calories and strengthen the heart. Researchers at the University of Pennsylvania School of Medicine report that minute for minute climbing stairs burns up 250% more calories than swimming, 150% more than tennis or bowling, 94% more than squash, 63% more than cycling, 23% more than running and a whopping 400% more than walking at 3.5 kmph.

This is probably why Stairmaster machines are one of the most popular gym machines in Australia. And whilst they provide a good work out, it’s no substitute for the real thing.

 .

Why Climb Stairs?

  • They are easy to find and free – no class or gym costs
  • It can be done regardless of weather conditions
  • It can be done by most people of varying fitness levels and ages
  • It allows you to go at your own pace, according to your fitness level – there’s no one to keep up with
  • It uses gravity, so the heavier you are the harder you work and the more calories you burn
  • It is a high intensity exercise, leading to improved cardiovascular fitness
  • It is a weight bearing exercise so it helps to improve bone strength
  • It is low impact with reduced risk of joint injury – perfect for overweight people
  • It strengthens and shapes calves, thighs, buttocks and tummy all at the same time
  • It burns maximum calories for a minimal time input
  • You can incorporate resistance training too – just hold some weights to maximise results

Finding the Right Stairs

Because we see stairs every day we hardly notice them but once you set your mind to search for stirs you’ll be amazed at how many suitable ones you can find – indoors, outdoors, under cover, deserted, crowded, big ones, low ones, single flights, multiple flights … there’s so many choices!

If you can’t think of where to go then check out these suggestions:

  • High-rise car parks
  • Shopping centres
  • Office buildings
  • Apartment buildings
  • Train stations
  • Overpasses, foot and road bridges
  • Schools and Universities
  • Parks
  • Sports grounds
  • Double storey homes
  • Local monuments and lookouts

Stair Climbing 101

Start out slowly, and progressively build up your stair stamina – aim for around 10% increase each week. At first you’re likely to get out of breath after a few stairs, and then your legs will start to burn. This is normal so if it becomes uncomfortable then reach a landing and walk on the stop for a few minutes (to lower your heart rate and let your muscles relax) before tacking another flight.

Over time as your fitness improves (and you become lighter!) you’ll be able to build up the intensity of your workout by:

  • Increasing the number of flights
  • Speeding up the rate at which you climb
  • Reducing rest intervals between flights
  • Climbing two steps at a time instead of one
  • Carrying dumbbells
  • Kicking your legs up with each step so your foot hits your butt
  • Adding push ups and squats after each flight

Essential Stair Safety

Safety first when it comes to stair climbing is imperative. Stair climbing is not suitable for those with orthopedic or medical complications (such as high blood pressure)

Remember:

  • Wear appropriate clothing and footwear
  • Ensure the stairs you’re using are safe, well ventilated and lit
  • Consider in case of a fall whether you could obtain help (i.e. are your stairs too private?)
  • If using public stairs then be aware of others and their right of way
  • Never run down stairs, make sure your decent is slow and controlled
  • Maintain the proper posture, straight back, lean forward slightly from the hips, place each foot fully on the next step, and keep your eyes forward and on the steps ahead
  • Drink plenty of water during your workout
  • Don’t lose your balance or strain too hard
  • Check you THR regularly or wear a monitor
  • Take breaks if necessary
  • Stop if you feel faint, dizzy or any unusual pain
  • Consult your doctor before beginning any new exercise routine
  • Never push yourself beyond what is reasonable

The Perfect 40min Stair Workout

Here is the perfect stair climbing workout which comprises a mixture of aerobic (cardio) and anaerobic (resistance training) activities. It should be done at least 3 times a week for a minimum of 20 minutes each time (plus warm up and cool down).

You should also monitor your heart rate. For fat loss it’s important during the cardio components to keep it between 70% to 90% of your Training Heart Rate (THR). This will increase your fitness, improve cardiovascular strength, and help you burn up fat quicker.

Your THR is calculated by deducting your age from 220, then multiplying it by 70 or 90%.  For example, a 40 year old should aim for between 126 and 162 beats per minute. (Formula one: 220 – 40 = 180 x 0.7 = 126 and Formula two: 220 – 40 = 180 x 0.9 = 162)

 

Warm Up (10 mins)

– Stretch : Follow my stretching guide free with my book

– Warm Up: Walk up 3 flights slowly, then walk back down (alternatively walking around for 5 minutes is a great alternative to begin)

Work Out (20 Mins)

– Cardio: Climb 5 flights quickly as you can – you should be out of breath, come back down

– Strength: At a regular pace climb the 5 flights again, but this time 2 steps at a time so you lunge into the exercise. This is a controlled exercise, correct form not speed is the objective

Alternate these 2 until you reach a 20 minute duration

Cool Down (10 Mins)

– Cool down: Walk up 3 flights slowly, then walk back down (alternatively walk around for 5 minutes)

– Stretch

 

Avoiding Stair Boredom

  • Listen to music – wear a portable radio, MP3 player or an iPod
  • Find a friend to do it with
  • Meditate on a different word each flight (carry a list or Post-It Note them to the wall)
  • Change your location and get a different view
  • Track your progress in a diary
  • Blog about your stair experience (and success) to inspire others!

 

Get Your Spirit Right

18 Ways that Bananas Help You to Lose Weight

Banana SMALLWhilst it may be true that an apple a day helps to keep the doctor away, the old adage should  perhaps first have considered the benefits of bananas. They have a range of  health benefits that outweigh their apply counterparts that include more vitamins and nutrients. Following are the 18 health benefits of bananas you may not know about, that will also help you lose weight.

1. Natural Energy Booster

The average banana contains about 110 calories, so it makes a great portable snack on the run. or during that midday lull when you feel tired and sluggish. So next time,  instead of drinking caffeine or having a sugary snack, grab a banana to get an energy boost that lasts longer without the dramatic crash caused by caffeine or sugar.

2. Potassium Power

Potassium is an essential electrolyte that maintains fluid balances, assists with muscle function and the transmission of nerve impulses. For weight loss it’s also involved in carbohydrate and protein metabolism. Bananas are rich in potassium which also helps the body’s circulatory system deliver oxygen to the brain which is vital for optimal organ function, reducing strokes and regulating blood pressure and circulatory health. An average banana contains about 450 mg of potassium, or about 10% of your daily requirements.

3. Iron Awe

Iron is a necessary trace element found in nearly all living organisms, and in humans low levels can lead to anaemia, fatigue, memory loss and poor immunity. In weight loss it’s important to keep your iron levels up. Bananas also have a modest source of iron to help promote hemoglobin production so your blood can clot faster in case of a cut or serious injury.  An average banana contains about 0.4 mg of iron, or about 5% of your minimum daily requirements.

4. Vitamin C Champion

Vitamin C is a powerful anti-oxidant and essential nutrient used for metabolic reactions and to lessen oxidative stress. It’s also a natural antihistamine, it supports your immune system and is used to make collagen. Low levels of Vitamin C can lead to scurvy and difficulty losing weight. With an average banana containing around 10.3 mg of vitamin C (ascorbic acid), or 15% of your minimum daily requirements, it also helps to effectively absorb the non-heme iron in fruits and vegetables as it contains properties that reduce ferric iron to a form the body more easily absorbs.

5. Vitamin B-6 Baby

Vitamin B-6 is your weight loss buddy as it helps convert stored carbohydrates and ingested proteins into usable forms. It’s also a co-enzyme used by other enzymes that are predominately involved in metabolism and so essential to weight loss. Low levels of B-6 can compromise your immune system and lead to anaemia. A small banana contains 0.5 mg of Vitamin B-6, or 38 percent of your minimum daily requirement.

6. Manganese Major

Manganese is important for weight loss because it activates enzymes that aid with the metabolism of carbohydrates, amino acids and cholesterol. Without it the body can not properly use Vitamins C, B-1, H and Choline which help prevents diabetes. Low levels of manganese may lead to problems with glucose levels, poor bone growth, reduced fertility and potentially birth defects. An average banana contains about 0.3 mg of manganese, around 16% of your minimum daily requirement.

7. Fibre Friend

Fibre is a complex carbohydrate with little food value which is your best friend in weight loss. The great thing about fibre is that it fills you up, aids digestion and also keeps you regular. Eating lots of fibre also lowers your cholesterol and can help combat diabetes.  Bananas have a certain type of fiber that helps to restore and maintain regular bowel functions and so they are a better option than using laxatives that might have chemicals or other synthetic substances. An average banana contains around 2.3g of fibre, or 7% of your minimum daily requirement.

8. Improves Brain Power

Keeping sharp and alert is vital to staying on your weight loss goals. In a recent study of students, it was shown that the potassium from eating 3 bananas a day led to a boost in brainpower and alertness.

9. Spirit Lifter

We can all get down from time to time, but this is also the most dangerous time for those who are wanting to lose weight because we’re often driven to eat comfort foods when we’re down. Help combat it with a banana which contains the chemical called tryptophans – the same chemical that’s in turkey – it regulates your mood and helps the mind relax so you feel happier.

10. Hangover Cure

OK we all go on a bender from time to time, and a hangover can lead to craving for carbohydrates, fat and salt (perfect companions in nasty take out). Even if you haven’t been on a bender but are feeling the effects of a glass of wine bananas can help. It’s the variety of vitamins and minerals in bananas they naturally  replenish the body’s vitamins making them an ideal way to reduce the effects of a hangover.

11. Smoker’s Aid

Trying to quit but afraid of weight gain? Bananas can also help by calming the stomach, helping to restore the blood sugar levels to normal, and replenishing the body with B vitamins and other minerals that they contain. All this helps to reduce the physical and psychological effects of nicotine withdrawal.

12.  Menstrual Master

Getting your period can be an emotional time of the month that drives many of us to indulge in comfort foods. To help combat mood swings and instead of taking pills designed to reduce your menstrual pains, try the Vitamin B-6 in a banana to helps to regulate blood glucose level and help your overall mood.

13. Pregnancy Partner

Pregnancy is just cruel – first there are all those food cravings that can put extra weight on and then there’s the morning sickness to follow. Bananas with all their health giving properties can help to balance out food cravings and help to combat morning sickness due to their calming properties and their ability to help to replenish the body and restore a healthy blood glucose level.

14. Ulcers Away

Irritable bowel syndrome and stomach ulcers can flair up when eating acidic food, forcing us to choose foods that may be high in a combination of simple carbohydrates, fats and sugar. High in fibre and low in acid bananas can help to reduce the irritation of the digestive system by leaving their protective coating around the inner walls thereby protecting them against the acidity that some foods can leave in the stomach. A natural way to promote intestinal health and neutralize acidity, they are also a natural antacid and a great way to combat heartburn.

 15. Mosquito Zapper

Want to exercise outside but fearful of being bitten by one of these nasties? If you forget to get our the mosquito repellent before hand then apparently the chemicals in banana if will help reduce the itching and swelling of a mosquito bite. Don’t throw the peel away, just rub the inside of it gently over the affected area.

16. Warts And All

Warts preventing you from going swimming or exercising to your full potential? It’s said that the outside of the banana peel also has healing properties against warts. Just place a price of banana peel against the wart and tape it to the affected area. Whilst in my trials it did show a reduction in wart size over time, I found Thuja was a much quicker and more effective natural method for wart control.

17. Bananas Don’t Make You Fat

This is an old wives tale and completely false – bananas are not the issue. Eating too much in general will cause you to gain body fat, even if you’re eating healthy foods such as bananas. With the average banana containing about 110 calories and 1.29 g of protein, .39 g of total fat, 26.95 g of carbohydrates, 3.1 g of fiber and 14.43 g of natural sugars in the form of sucrose, glucose and fructose it’s a balanced snack that aids in weight loss particularly as they are low-salt, low-fat and cholesterol-free and full of helpful minerals, vitamins and dietary fiber to aid weight loss.

 18. Nature’s Convenience

When we get hungry it becomes almost impossible not to grab the first thing available to eat – which is often junk food at the nearest take away outlet.  But there are better options. Bananas are portable, come in their own safe packaging,  don’t need refrigeration and they’re pretty yummy. What more could you ask for from a snack on the run? So it can be a good idea to carry one in your bag just in case you get caught – snacking on it is a safe way to will get you through and help you steer clear of take away and convenience foods that you may otherwise have indulged in.

Plan Your Trip

Creating a Monthly Budget

Creating a monthly budget is only one part of the finance equation. It’s also important that you stick to it, remove temptation to overspend, and then bal;ance it at the end of the month to score your results.

If you’ve never created a monthly budget then here’s how to do one in six easy steps:

  1. Decide what sort of monthly budget you are going to create
    • Personal – you only
    • Family – includes your children and spouse
  2. Create broad categories for your expenses, and under them include sub categories like:
    • Housing – rent or mortgage repayments, body corporate (if any), rates, property taxes and household repairs and maintenance
    • Utilities – electricity, water, gas, heating, Internet, telephone, cable or satellite TV
    • Food – all edible groceries, herbal or vitamin supplements and any pet food
    • Household – household groceries, detergents, cleaning supplies, tools and furniture and appliance replacement / repair
    • Clothing – clothes and shoes
    • Personal – toiletries, cosmetics, hair cuts, beauty services, subscriptions, baby sitting, child support, child allowances or pocket money
    • Transport – public transport tickets, taxis
    • Vehicle – motor vehicle costs including registration, fuel, servicing, tyres, and parking fees
    • Health – Gym memberships, classes and associated expenses
    • Insurance – motor vehicle, home and contents, income protection, disability, trauma, life and travel insurance
    • Medical – dental, doctor, physio, chiro, massage or other related costs as well as heath cover fees and regular medications
    • Education – coaching, pre-school, primary, secondary or tertiary school fees, school supplies, books, conferences
    • Holiday – travel related expenses for annual leave
    • Savings – emergency fund, regular savings
    • Debt Reduction – payments to student loan, personal loan, credit card or additional mortgage repayments above the minimum
    • Retirement – financial planning, investments, additional self-funded superannuation contributions
    • Giving – include tithing, donations, charities and gifts to others like birthday, anniversary, Christmas and other special occasions
    • Fun Money – entertainment, movies, going out, restaurants, take away, and all that other non-essential stuff
  3. From your list of expenses, create two columns for each item, one for essentials and the other for extras. Within each general budget category, some items are essential (the mortgage or rent payment, electric bill, and groceries); others are extra (new furniture, gifts, and pizza delivery).
  4. For each expense item work out how much you spend and whether it’s essential or extra. It can be helpful to review the prior year’s spending to get these figures. Do not estimate your actual costs as you will under estimate them. Try to use real information.
  5. Where costs are only paid annually, include this amount as 1/12 of the total in your monthly budget. If items are less frequent, like furniture, then estimate the monthly proportion by dividing the replacement cost over the life span of the item.
  6. Look through these lists to find flexible budget expenses where you can cut back. Put a star next to these flexible items so you can identify them.
  7. Add up your budget essentials list and the extras list separately. By keeping the lists separate, you can make cuts more easily, if you need to.
  8. Subtract the essentials total from your monthly income and,
    • if you have money left over, subtract the extras total from that amount.
    • If you still have money left over, great! Look into a savings or investing plan (talk to your bank or a certified financial planner for help setting up a plan).
    • If your extras list takes you into negative numbers, start looking for places to cut back.
  9. Once you’ve done your budget work out if it’s serving you – that is, it’s helping you achieve your goals or not. If not then you can consider changes to it like trimming more from the extras list to put more money toward debt repayment, retirement or whatever is a higher priority in your financial picture.
  10. Once your budget is complete remember to track it each month to make sure you’re on track. Where items listed aren’t expenses for that month but the extra money into a budgeting account so that it’s there when you need it!

If you need tighter controls or more guidance, break your monthly budget into a fortnightly or weekly one (depending on how often you get paid). This will help you make sure you set money aside for each item and you never run short.

And if it’s all too hard to create your own then use my Simple Monthly Budget whihc can be downloaded below:

HTWIW Simple Monthly Budget

 

Get Your Body Right

Finding Time to Exercise

Finding the time to exercise can be difficult – or at least that’s what we tell ourselves. In our fast paced busy lives there is always something or someone else demanding our attention, distracting us from our commitment to ourselves. In fulfilling everyone else’s needs first we run out of time to look after the one person who should matter most to us – ourselves.

There are also five common excuses given for not exercising:

  • You find exercise boring and no fun
  • Your life’s too busy, you’ll exercise when things calm down a bit
  • You don’t have huge chunks of time available.
  • You don’t see enough results for your efforts
  • You’re often sore the next day after exercising and it puts you off

Any of these sound like you? Then read on.

The Fun Factor

Exercise is what you make it – there’s no magic formula that injects fun into exercise. If you’re doing it right then mostly it’s just hard work – it’s the after effects that give you the endorphins and make you feel good about having done it. The trick is to:

  • find 3 or 4 things you enjoy doing (or at least don’t hate)
  • find a friend or two to do it with
  • ensure you mix up your routine (don’t do the same thing every day)
  • find a twist if you can, like learning a new skill

For example, Zumba is fun in a group class, join a martial arts group, a bush-walking club, the list is almost endless. And adding a social aspect (coffee afterwards) or learning a new skill will reduce the boredom and increase the fun. What’s important is you get moving more!

Busy Is As Busy Does

Ask a busy person to do something and they’ll usually find the time. We’re all busy and there’s so much to do that none of us will ever complete our to-do lists. It’s all a matter of priorities. So if you NEVER find the time to exercise then it’s because you don’t consider your health a priority – and that’s the issue right there. If you love yourself and your family then you should want to make sure you have a long and healthy life, and that includes a commitment to exercise.

To make it a little easier:

  • Do your exercise first thing in the morning – you then won’t worry about it all day
  • Schedule it and do it at the same time each day – after a while it will become habit
  • Commit to it – if you fall off the wagon then get right back on the next day

How Do You Eat An Elephant?

One mouthful at a time, and it’s a bit the same with exercise. Did you know that research has shown that breaking up your daily exercise into smaller portions has virtually the same effect as if you did it all in one go? So if you can’t find a full hour then find four 15 minute chunks throughout the day – in the morning, lunch time, after work and after dinner. Also, by doing this if you do miss one session due to something extraordinary then you’ll still be getting 3/4 of your exercise in – and that’s a great thing!

The Quick Fix

OK, despite the TV gimmicks you see on late night TV there’s no such thing. Results come from consistent targeted workouts and my “Three Keys To Weight Loss” approach. What do I mean by targeted workouts? I’m not talking hours in the gym – far from it. But a holistic program that combines high intensity cardio with resistance training is what will get you results. If you’re doing cardio or resistance training alone, or you’re eating the wrong foods then you won’t be getting the right results, no matter how hard you train. And that will get you down.

Best fix is to:

  • perform a minimum of 30 mins of cardio per day that contains at least 10 mins high intensity cardio
  • perform a 45 min resistance training session 3 times a week (there’s one included with a copy of my book)

And measure you bust, hip, waist, arm and thigh weekly and track your measurements. You may not always see results on the scales but you’ll see your body changing shape and toning up.

Stiff And Sore?

Many people don’t exercise regularly and so when they do, they head out – go hammer and tong at it – and then get really sore the next day. And it puts them off doing it again and creates the mindset that exercise is bad for you or painful. It doesn’t need to be that way.

The reason you get stiff and sore is often due to the accumulation of lactic acid. This can be easily avoided by performing the right stretches in the right way BEFORE and AFTER exercising which is why I include a Stretching Guide with every copy of my book.

Stretching is one of the most under rated things you can do. It helps to:

  • Reduce muscular tension
  • Improve the range of movement in the joints
  • Prevent injuries
  • Enhance muscular coordination
  • Increase athletic performance
  • Increase blood circulation to various parts of the body
  • Increase energy levels

Stretching doesn’t need to take a lot of time, a mere five to 10 minutes at a time can make a massive difference to the health and longevity of your body. Try it and you’ll be sure to see the results, and you won’t get sore either!

Get Your Mind Right

Are We Eating Too Much Protein?

In my book I explain that we only need 0.75g to 1g of pure protein per kilogram of body weight per day. Unfortunately the reality is most of us each much much more. But is it because we love the taste of protein, that sizzling mamoflesh (or tofu for the vegetarian and vegans)? Or is it that we’re simply not able to easily covert our daily protein needs into something more meaningful on our plate?

Restaurants and Take Away seem to add fuel to the fire, serving up protein-laiden meals generally with a large side of carbohydrate (like mash, chips or rice) and very few vegetables. In fact there seems to be a movement amoung higher end restaurants to not serve ANY vegetables with main meals so you actually need to order, and pay for, a side. And with our fast paced life and constant use of convenience food we’re simple getting accustomed to eating larger unnecessary portions of protein.

But why is it unnecessary and what are the implications of eating too much protein?

Research has shown that over consumption of protein not only leads to weight gain, but is also linked to intestinal issues, kidney problems, colon cancer and other cancer-related diseases. This is generally due to the amount of saturated fats contained in animal proteins as well as the extra work that the kidneys has to do to flush out the toxins which result from the breakdown and synthesis of digested proteins. Further, the acids that are produced need to be neutralised with calcium, and so boned may become calcium depleted and weak if I high protein diet is consumed long term.

So how much is too much protein?

Well the protein amount varies from source to source, and this is where confusion can occur:

  • 100g of silken tofu contains a mere 4.5g of protein, but hard tofu contains 11.3g
  • 100g of raw whole egg contains 12.5g of protein, and it stays about the same when cooked
  • 100g of raw lean lamb contains 22.0g of protein
  • 100g of baked Atlantic salmon contains 22.0g of protein, but the same amount grilled contains only 19.0g
  • 100g of baked chicken breast contains 28.5g of protein
  • 100g of grilled heart smart lean pork contains 30.5g of protein
  • 100g of grilled lean beef fillet contains 30.0g of protein, but 100g of lean grilled rump contains 32.5g

So how do we use one rule of thumb to make all this easy?

  1. Consider your maximum grams of daily protein is three quarters of your weight – so for an 80kg person it’s 60g or pure protein
  2. Divide your protein requirements by the number of meals you have in a day. So for 3 meals a day you need about 20g, but for six meals a day you need only 10g per meal.
  3. Multiply your meal value as follows
    • x 10 for Tofu
    • x 8 for eggs
    • x 5 for fish or any seafood
    • x 3.5 for chicken
    • x 3.2 for red meat
  4. Select the leanest protein possible (no game meats, sausages, streaky bacon, pork belly, etc.)
  5. All protein weights should be done after the meat is cooked due to moisture evaporation
  6. This is the MAXIMUM about of protein – remember fruits an vegetables contain protein too so this will fill any shortfall in your protein requirements.

So let’s look at a comparative example. An 80kg person eats three meals a day.

  • At breakfast they eat two 60g eggs on toast and an OJ (13.8g+)
  • At lunch they eat a chicken and salad sandwich, or a chicken salad which contains around 200g of chicken (57g+)
  • At dinner they eat a 300g sirloin, mash and veg (64.5g+)

Not taking into account any protein in the vegetables or other foods that accompany the protein components, this person has consumed more than 2.25 times their required daily consumption of protein – that’s over 135g! And it’s just so easy to do.

So what other tips should I follow to keep my protein intake in check?

  1. East a little protein with EVERY meal to help keep you fuller longer
  2. Choose only lean protein with any fat trimmed off before cooking
  3. Cut back you regular portion sizes by at least half
  4. Where possible go for non-red meat proteins like fish and chicken. Restrict red meat to 2 or 3 times a week.
  5. When eating out order a mainly vegetarian meal, or if you really need that steak go for the 100g eye fillet, lots of vegetables and skip the bread, chips and rice!

 

 

 

 

Sigrid de Castella – weight loss achiever, paleoish intermittent faster, adrenal fatigue recoverer, foodie, cook, writer, globetrotter & dog lover