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Thursday, 25 August 2016

Is your nutritionist/dietitian keeping you fat?

Have you noticed how dietary advice has changed dramatically over time?

Older nutritionists who are licensed or go to courses from the government tend to say high carb/low fat is the key. The logic is fats have more calories, therefore the more fat you eat the more calories you eat.

Now, it doesn't matter what research comes out the recommendations largely remain the same. Any deviation from high carb will be treated with suspicion and contempt. You will be told you are wrong. If the diet doesn't work you will be told you failed.

This old brand of nutrition is so rigid it has not changed since it was taught by very much.

Newer, nutritionists tend to be more open minded. They tend to more influenced by current research.

Current research paints a much more diverse set of scenarios that work for different people.

One particular theme is high fat and low carb. This works well because fats tend to be satisfying and a small amount can keep appetite at bay for longer, meaning fewer overall calories are consumed.

Now, who is right the old or the new? I reckon both have their good points. But it depends on the person you are and your body. There are plenty of people who use the high carb/low fat approach and it works for them. There are also people who use the high fat/low car and it works extremely well for them.

If I was confused I would try both, noting how I felt, what my energy levels were, what my appetite was like, how much my weight changed (up or down), how easy it was to maintain the current diet, whether I enjoyed it and whether I could stay on it comfortably. Using a number system where 1 was the lowest and 10 the highest, Then I'd compare each diet for 2-3 months. (That is plenty of time for a trial. Shorter time frames like a week are usually not recommended because the body can still be readjusting especially if the diet is radically different.)

Go with the more effective one with higher scores, rather than going with dogma - then you'll get to know your own body much more intimately.

Then I would make adjustments to keep on improving the diet to make it more manageable and suitable for my lifestyle.

Now, I am not willing to wait for research to back up whatever the view is because life is too short. The only people who wait are the ones who end up doing nothing.

Thursday, 18 August 2016

Olympics and goals
by Kyn

The olympics is well underway, Years in training and moments to shine. The competition is fierce and the pressure intense. The smallest mistake will be heavily punished. To the victor goes the spoils. To us the viewers we only see the athletes performing when it matters but not all the preparation and training,

I love the olympics especially the 800m, badminton and shot put - all events I had some competency at. But whatever the event the spirit of the games is there, It brings together so many countries and peoples. (The best of that country. Its amazing how many shared interests people share. How much pride and belief each person and their couches have.)

On a personal level when I see something done at a high level I push myself harder. It makes me know that I can dig deeper, find the reserves that have been hidden within and my work, exercise and play improves,

To train in our own ways, to improve in our own ways, to practise, feel and focus as our athletes do. There is surely little we can do when we believe and keep working along the same lines.

What are your goals? Have you put all your efforts into making them happen or just a part time effort?

Monday, 1 August 2016

Physio: Think of splitting wood as a whole body exercise

The little goblins, ghouls and witches have had their night of searching for sweets, the lakes are quiet of boat traffic, and there’s now a dusting of snow on the hills.
It’s time to face the fact that the sunny, warm days of summer are over. It’s time to pack up the shorts and pull out the wool socks and long johns.
For many Lake Country residents, it’s also time to stoke the wood stove or fireplace to heat the home.
The process of chopping wood may be a chore to some, but it also can be a great exercise that gets your muscles working hard, and your heart rate elevated.
During the course of lifting up the axe or maul, and controlling its path down to split wood, many muscle groups are recruited of the arms, back, legs and abdominals—it’s a whole body exercise.
The activity involves both concentric and eccentric actions—the muscles being worked both shorten and lengthen, depending on the phase of the swing.
It also can be compared to interval training: chop the wood, haul it to where it’ll be stored, pile it in an organized way, and then do it again: chop, haul, pile.
Added benefits include: Being out in the fresh air, the potential of stress-relief, and also importantly, this kind of activity goes very well with a ‘Movember’ moustache.
Being a multi-joint interval exercise, the activity requires a whole body warm up (perhaps a hike to find the wood to be chopped) before, and a cool down that includes stretching after. Doing so, and following the tips below, can help reduce the chances of delayed-onset muscle soreness (DOMS) and the risk of injury.
I will focus on prevention of common pains that can be sustained from overuse, but remember to take necessary precautions to avoid any traumatic injuries; for example, wearing safety glasses and gloves, avoiding wood with nails or many knots, and only doing the task if it is safe for you.
• Pains can commonly be felt in the lower back during and after the process of splitting and picking up wood. Raising the wood you are splitting will help ease the strain on your low back which occurs with repetitive bending. A 14-16-inch splitting block is an ideal height to decrease strain while keeping the wood within a zone where the axe or maul will exert a strong force; sometimes referred to as being in the “power zone.”
• Keep your knees bent and your back in as neutral (slightly curved) position as possible—both while doing the swinging and while picking up the chopped pieces.
• Another consideration for your back is the direction that the ax travels. Many people swing from one side and down toward the other, typically only in one preferred direction. This causes twisting in the spine and uneven use of muscle groups in the upper body between right and left sides.  By keeping the axe centred, you will limit the rotational forces and will also get more symmetric recruitment of abdominal muscles. Imagine always chopping down diagonally in one direction as being similar to doing bicycle crunches only to one side.
Forearm pain is another common symptom due to the use of the finger flexors with gripping and the wrist extensors.  Use of these muscles can result in tendonitis in the wrist or the elbow, especially if they are used a lot already with your job or hobbies.
Stretch each side of your forearms after your task is done to reduce the pain.
To stretch the top of your forearm (the extensors) hold your arm out so that your palm faces down. Use your other hand to bend your wrist so that it’s as though you’re bringing your palm to the underside of your forearm. Bend it far enough to feel a pulling sensation in the muscles, but not pain, and hold it gently for 30 seconds before releasing.
To stretch the flexors, start again with your arm held out, but this time pull up on the fingers and wrist the opposite direction.
If you do experience muscle soreness that doesn’t resolve a couple days post-activity, or if you get sharp, acute pain, seek a health professional for advice, such as your doctor or physiotherapist.
As the days grow colder and you don your flannel plaids to go outdoors, don’t think of wood splitting as a chore. Instead, consider it a whole body exercise that can build a strong core, arms and legs when performed safely.

Sunday, 31 July 2016

Waiting or just going for it?

On the way to the perfect life there are all sorts of excuses or procrastination that makes taking action hard. But as in most of life we just have to try things. If one combination doesn't work well then try another.

Don't wait to make the opportunity. Keeping doing things and the opportunity will come. What's more you'll be prepared because the journey of just doing so many things brings out qualities you wouldn't know you possessed and experience that you wouldn't otherwise have had.

We an in an age of information where there is so much of the stuff. Reading it all is going to be quite impossible. So we may as well question how was that information found? It was found by people trying things. That doesn't mean we shouldn't try anything new either. Much of history was made by people discovering things.

Particular areas where there has been so much fighting is nutrition and medicine. How often has opinion changed? Where nutrition has been concerned how many contradictions have you heard. I've heard thousands. One expert will say one item of food is good while another says its bad and on and on it goes. So some of us wait for the study to come out to indicate which way it goes. However, the important test is whether it works for you.

You can't wait for the study to confirm everything for you. (Even studies can have conflicting information.) So you may as well do some testing yourself. This is easy enough as you can omit an item of food for 2-3 weeks to see how you feel. You can add it back in to see how you feel. That's quicker than waiting years for the right study assuming it ever gets done.

Life is too sort to have everything confirmed, So stop procrastinating. Just try many things. Make you own observations. Don't just have your life dictated to you. Make the change yourself. Take more action than you read and you'll get more results. Have a diary to record your findings. Now you are making the news, not just passively doing nothing.

Saturday, 28 May 2016

Carbs or Fats to lose weight

by Kyn

This can be a tricky question because they are clearly 2 major groups:
-One will promote high carbs, low fat and low protein.
-The other will promote high fat, moderate and very low carb

Both camps represent major changes in diet.

It is important to note the 2 major energy sources in food are carbs and fats. Proteins are terrible as an energy source so they have been avoided in this discussion.

(No whole food is purely fat or purely carb. Its always a mixture. Meat for instance has no carbs but it contains protein and fat. Wheat is mainly carb, contains some protein and contains little fat.)

The body is quite amazing in that it can survive on changes in fuel source. So a high fat or high carb diet will still provide enough calories to power the body. (In past times this would have been useful especially when the food sources throughout the year changed. In climates where winter is present and where winter lasts a long time clearly the diet would likely be different to where summer is very long or all year round.)

(We are not like birds in our evolutionary history who can migrate large distances to keep to the same diet.)

With high carbs there tends to be plenty of starches or natural sugars. With whole foods that are mainly carbs there are many nutrients that help to process those carbs. This includes the micronutrients like magnesium, chromium, calcium etc.

With high fat there tends to be fatty meats. Even for highly meat centric diets there is no hunter groups who just consumed lean meat and discarded the fat. The fat was often prized extremely highly. Examples would include Inuit (seal blubber), American Indians (pemmican mixing dried meat and fat) and Masai (milk, meat fat but not so reliant because they can supplement with some grain and fruit). In many instances fat contains fat soluble vitamins dissolved within like vitamin A, D, E and K2.

For weight loss I have tried both types of diet and found them to both work as long as calories where kept the same. Although, I always felt more full on lower calories from the higher fat diet. The volume was less but feeling fuller was always true. (Just imagine how full you start to feel from eating fatty meats or taking a few tbsp of butter or oil.) On a high carb diet with plenty of grains and fruit (no fatty ones like coconut or avocado) with no meat and no added fat I also lost weight.

Both work. But it is very important to note some people will cope better on a high carb diet and others with a higher fat diet. I prefer a higher fat diet because I feel better with more consistent energy and more balanced mood but this may not be true of you. You might find the opposite to be true.

For once, ignore the media for now and try swapping fat for carbs if your diet is not working and vice versa if a high carb diet is not working. There is too much of what seems like conflicting advice. But the most important person in this equation is you. Once size does not fit all.

Try to stick with whole foods. There is one food that fits into both high fat and high carb well are green leafy vegetables which are an amazing source of vitamins and minerals. This should not compromise either diet so leave those in.

One thing is very clear a refined high fat and refined high carb diet do not fit together because you are adding two very high energy sources together and refining always gets rid of minerals and vitamins. What can a body do but store excess energy. With few vitamins and minerals that aid metabolism what can the body do but store everything away.