Today, the term “Irritable Bowel” is used a lot in conversation about digestion, whether someone is just having bloating, indigestion, or irregularity with their ‘plumbing downstairs’. But what IS Irritable Bowel Syndrome or IBS?

The symptoms of abdominal pain & cramping, bloating, indigestion, constipation and diarrhoea associated with IBS are a result of a change in gut motility or abnormal movement of the bowel. The bowel is sensitive to external stimuli such as stress, drugs and diet, and in response to these triggers, the contractions of the gut (peristalsis) become harsh or spasmodic.

There are two main types of Irritable Bowel Syndrome or IBS.

1. Spastic Colon – Bowel movements ARE NOT happening.

Where the bowel muscle has gone into spasm, producing severe abdominal pain, constipation.

1. Painless Diarrhoea – Bowel movements ARE happening, perhaps too frequently.

Where the bowel muscle is contracting quickly and motions are loose and urgent.

All in all, there is irregularity in the Bowel and this needs to be regulated. This is where Chinese Medicine can come in handy to relieve the effects of IBS regardless of which phase you’re experiencing.

Regulating the Liver Qi

The medical classics describe the Liver to act like “a general in the army”, directing the flow of qi, evenly and smoothly. When the Liver is depleted or overactive, this balance of smooth flow of qi is disrupted and can cause symptoms as seen in IBS. Generally your digestive qi begins with food put in your mouth, you chew and swallow it, it passes through your oesophagus, stomach, small intestine and large intestine before your body eliminates the waste products it doesn’t need – this is a downward direction, from head to the elimination route. To compare Western and Eastern Medicine as above, Spastic Colon would mean the Liver Qi is NOT flowing or stuck and needs to be moved. In the case of Painless Diarrhoea, the Liver Qi is moving too fast and needs to be regulated and normalised. Restoring the smooth flow of the Liver Qi is part of the IBS treatment plan in TCM.

Si Ni San – Translated as: 4 Herbs for Counterflow Formula

Chai Hu, Bai Shao, Zhi Shi, Gan Cao.

Chai Hu the Chief herb normalises the qi dynamic and course Liver Qi,

Zhi Shi the assistant herb moves qi and disperses bind,

Bai Shao, the support, nourishes the Liver and protects Yin,

Gan Cao, the courier herb moderates Liver Qi and softens the hard abdominal pain.

This TCM herbal formula is an example of one way to regulate Liver Qi and also the bowel movements in the case of IBS. Studies show that this particular formula also protects gut mucosa, protects the Liver organ tissue from injury and reduces Liver Fibrosis, meaning that helping the Liver, helps the functions of the Liver including digestion.

Liver 13 (Acupoint) can be used in an acupuncture treatment to help relieve IBS sufferers because it “Regulates the middle and lower area (meaning the abdomen and intestines), regulates Liver Qi. ; This description also begins to paint a picture of IBS: “Indications include injury to Stomach and Spleen from overindulgence in eating, focal distention, drum distention, distention and pain of the abdomen, no pleasure in eating, undigested food in the stool, rumbling abdominal noises, diarrhoea and constipation.”

It continues: “Diarrhoea due to Liver- Spleen Disharmony is distinguished by two main characteristics. The first is that the diarrhoea is preceded by distention and pain and relieved after passing stools. The second is that the diarrhoea frequently alternates with constipation, for which this point is also indicated. This pattern is frequently encountered in Irritable Bowel Syndrome…”

The signs and symptoms of IBS can be relieved with many more herbal formulas and acupuncture points such as these. Maintaining even flow of Liver Qi will bring great relief to anyone suffering IBS and its associated symptoms. Determining exactly what is going on with the Liver Qi is through the use of the tongue and pulse readings by a qualified TCM Practitioner. Suggesting TCM to someone you know who suffers IBS can be the breakthrough they’ve been waiting for.

For more information on IBS contact Katika at Family Wellness Centre today! 9938 1090

Getting to the guts of IBS with Chinese Medicine is a post from: Group Fitness Training Sydney Personal Training

When you’re doing physical exercise, especially sustained exercise, you tend to work up a hunger. Unfortunately this can lead some of us to eat unhealthy food just when we should be eating something rather better for our bodies. Luckily, there are some remarkably simple ways we fill that hole in our stomachs while staying healthy.

Firstly, consider what sort of exercise you are going to do. If you’re running or swimming, you won’t want too much food sloshing around in your stomach even if you do need the energy. This means it is best to start with some slow burning carbohydrates some time before you exercise. Firstly something like wholemeal pasta, potatoes on the night before and oatmeal for breakfast. However, if you’re going on a long-distance cycle ride or a day long trek, you will regret it if you don’t eat a large breakfast.

You don’t have to be an MD or health care expert for Aviva Life to remember the power of fresh fruits. There is a very good reason you often see tennis players snacking on bananas, they are relatively easy to digest and give a slow burn of energy. All other fruit are good too.

Dried fruits are a great for endurance events. This will make them much easier to carry for starters, but also concentrates the natural sugars which is perfect when you have depleted your body’s reserves. You’ll know if you are missing out on sugars as you will feel spacey, irritable and low on energy. This is known as a hypoglycemic episode and can be serious enough to lead to unconsciousness, but is more likely to just reduce your physical effectiveness.

Drinks – You should not drink alcohol the day before any strenuous exercise as it will make you dehydrated. Water is probably the best re-hydration while you are actually exercising, but afterwards, a sports drink will replace the glucose, minerals and vitamins you have lost. You can easily make your own by filling your water bottle with a quarter of orange juice, filling with water and adding a pinch of salt. This can also help prevent cramps too.

Natural foods for exercise is a post from: Group Fitness Training Sydney Personal Training

What is Qi?

In the world of Acupuncture and Chinese Medicine, practitioners talk about Qi, but what exactly IS it?

You can move stuck Qi, Tonify Qi when it’s deficient, sedate excessive Qi and then there’s rebellious Qi when its flowing in the wrong direction, but what does that all mean?

The ancient classical definition of qi is an “air like vapour”. Many journalists’ articles claim Qi is simply “energy” and other definitions include “Life force” or “Vitality”. When I started learning about Chinese Medicine, I was curious about what Qi was, where it was in the body and how it worked. Only by treating patients in clinic, and applying the time tested theory of Chinese Medicine did I start to see predictable patterns in how Qi worked.

I would say that Qi can be all of the above definitions. I know this can confuse the Western way of thinking, so I will try to explain!

Qi takes many forms in the body. Water is a good analogy for Qi, taking many shapes and forms and mirrors the similar dynamics of Qi.

For example, like Qi, Water can be stagnant and cause problems including dampness or toxicity, it can be deficient in the case of drought, it can flood and cause destruction, and counterflow (think of a blocked drainpipe), it can be light taking the form of mist, it sometimes has a flow rate and force as in hydro dynamics and is essential to support and sustain life. Qi can do all of this too, but all from inside the body. This is how and why the ancient concept of Qi is relevant to modern day health and wellness.

To illustrate this, in the body, when Qi is stuck, you can get symptoms of pain in a particular part of the body such as headaches, bloating, constipation and feelings of tension, frustration and “stuckness” in life or work.

When qi is deficient you will see signs of fatigue, lethargy and wanting to sleep too much, digestion will be weak, resulting in loose bowel movements and undigested food. Craving sweets to source quick hits of energy will be common here as well as a weak or quiet voice

Excessive Qi could manifest in someone who feels like they’re running hot all the time, kicks the covers off, has a red face most days, a fiery temper with a short fuse that yells a lot. Frequent skin breakouts, wide awake at night and trouble sleeping is common in this picture.

Rebellious Qi will show up as Qi going in all the opposite directions from its natural flow, nausea, vomiting, acid reflux, burping, bloating, constipation for many days or weeks at a time.

Let’s look specifically at Lung Qi. Lung Qi does take the form of vapour, if you exhale onto your hand or onto a window pane you will notice moisture. If you can breathe, you’re alive, and that means you have the ability to produce Qi and this in turn sustains your life.

Some of these syndromes are more common than others and seeing a fully trained Traditional Chinese Medicine (TCM) Practitioner will help determine WHAT YOUR Qi is doing.

So How do I find out what my Qi is doing?

80% of my clients come to me with a physical problem that is troubling them and whether its pain, an injury or a digestive complaint, I can read or take your pulses and look at your tongue to check in and see what your qi is doing. If your qi is flat, tired, tense, over active, underactive or stuck in a particular place in your body, it can show up in the pulse and tongue readings.

The other 20% of my clients might not have anything specific wrong with them but just might feel like an energy boost or relaxation treatment. Taking the pulses will still give me an idea about the degree of fatigue, stress or tension. Either way using the pulse and tongue reading can give more insight into what your qi is doing, explain why you feel energetic or tired, and for an acupuncturist will influence the treatment and acupoint or herb selection.

Treatment principles to help people feel better and resolve health problems in TCM have a wonderful simplicity to them. If qi is low, we supplement or tonify it, if Qi is over-active or excessive, we can sedate or calm it, if Qi is blocked we can move it, if Qi is rebellious we can direct it in the right direction. Using acupuncture and herbs, Practitioners can influence and direct the Qi where it needs to go and when its flowing properly, the person will see an improvement in their symptoms and wellness.

”Qi is the energetic, dynamic and changeable aspect of all observable activity in the body. There is no real equivalent in the Western Tradition.” David Legge, Close to The Bone – The Treatment of Musculoskeletal Disorder with Acupuncture and Traditional Chinese Medicine.

The concept of Qi is the basis for all teaching about Chinese Medicine, historically and in the modern world. It is a different paradigm of thought to the Western Medical model and intrigues many physicians. Acupuncture and Chinese Herbal Medicine has been explored and studied in clinical trials by Western Medical minds to find out exactly how and why it works. The concept of Qi is hard to see, look for and analyse. Taking another analogy, Wind is another good way to explain the concept of Qi; you can’t see it, but you can feel it and see how it influences things in contact with it. A tree will bend in the breeze, you can feel it on your face. A TCM Practitioner is constantly using the tongue and pulse to monitor the Qi dynamic and watch how it influences your health.

Speak to a TCM Practitioner to find out more about Qi, or Pulse and Tongue reading and what your Qi is doing today!

By

Katika Funnell Acupuncturist and Chinese Medicine Practitioner
B.HSc. TCM(UTS) Cert. TCM(China) DRM Member ATMS 0414 459 659

(02) 9938 1090

The Dynamics of Qi is a post from: Group Fitness Training Sydney Personal Training

Helping Children Reach Their Full Potential

We all want the best for our children, and this includes helping them to develop and grow both physically and mentally. With 1 in 16 school aged children now being diagnosed with attention deficit hyperactivity disorder (ADHD), and 1 in 91 being diagnosed with autism, we must begin asking “Is there something more that we can do?” Even without a diagnosis, many children struggle with various aspects of cognitive function and learning, including memory, judgement, problem solving, and language development. Poor learning or behaviour needn’t be an inevitable part of life. With some simple strategies, you can help your children achieve their full potential.

Keeping Your Kids Focused and Alert

A child’s education forms the foundation from which they learn about the world around them and develop social and behavioural skills.  A poor start in life can have lifelong effects on learning and social development. Given the impact that education can have on shaping our children’s future, it is important we give them the best possible start in life.

For some kids, getting the brain to quieten down and switch off from distractions can be a huge challenge, both in the classroom and at home. This can contribute to poor concentration, decreased focus, and learning difficulties. The good news is that there are certain nutrients and herbs that work together to improve concentration and cognitive function, reduce background ‘noise’ or distractions and stop our children from being left behind at school.

Good Fats for a Great Brain

Supporting your child’s brain health can be as simple as starting with omega-3 essential fatty acids, such as those found in fish. Unfortunately, many children are not eating enough oily fish such as salmon, tuna, and sardines, and are deficient in these healthy fats which are crucial for brain development. Deficiencies in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the active components in fish oil, have been associated with behavioural symptoms in children. DHA in particular comes under the spotlight, as higher doses of DHA have been found to significantly improve attention and cognition in children. Supplementing with highly purified and concentrated fish oils containing therapeutic levels of EPA and DHA is therefore vital to support the developing brain.

GIVE YOUR CHILD THE BEST START IN LIFE

Build a Healthy Brain

Phospholipds are another type of healthy fat that plays a key role not only in nervous system function, but also lays a sound structural foundation for growing brains. Phospholipids, such as phosphatidylcholine and phosphatidylserine, are building blocks in the structure of every cell membrane in the body, including those in the brain and the nervous system. As a result, these lipids are important for brain and nervous system health, as well as supporting memory, learning and behaviour. In fact, phosphatidylserine supplementation has been shown to yield positive results in reducing symptoms of inattention and hyperactivity in children with ADHD.

Boosting Brain Power – It’s all in the Herbs!

Herbs, such as green tea (Camellia sinensis) and brahmi (Bacopa monnieri), have proven clinically effective in improving children’s cognitive function. Green tea contains a rare amino acid known as

L-theanine.  At therapeutic doses, L-theanine made children more calm but alert, with an increased attention span and improved memory – all important for maximising learning potential. Brahmi is another herb that is particularly beneficial for supporting mental performance and nervous system function. Studies have found that when used for a period of 12 weeks, brahmi significantly enhanced memory and information processing, and reduced anxiety.

Nourish Those Nerves

Along with essential lipids and herbs, a number of nutrients are also valuable in supporting cognitive function in children. Iodine and Vitamin D are essential nutrients for healthy brain development and function which are commonly deficient in children in Australia and New Zealand. Healthy brain and nerve signalling is also supported with nutrients such as activated vitamin B6, zinc and magnesium.

The best way to ensure your children are getting the nutrients they need is to provide fresh, healthy food including fruit and vegetables, and quality protein at every meal. Healthy kids also need plenty of play and physical activity, and adequate rest and sleep.

Watch Your Child Thrive

Impaired cognitive function and behavioural development can greatly interfere with a child’s ability to learn about the world around them and function fully. Talk to our healthcare practitioner if your child struggles with concentration and lacks the focus required for optimal learning, or exhibits signs of hyperactivity or other behavioural issues. By encouraging a healthy diet and lifestyle, and providing the essential nutrients required for healthy brain development and function, you can truly give your child the best possible start in life.

By Millie Joseph from Power Healing

REACH HIGH AND ALMIGHTY, LOVE YOUR CHILDREN FROM THE INSIDE OUT! is a post from: Group Fitness Training Sydney Personal Training

Whether it be in a Personal Training session, a group class, or your punching bag in the garage, the repetitive punching motion of Boxing works several muscles including your trapezius, rhomboids and deltoids. Boxing is a great way to tone & strengthen muscles but if it’s not an action your arms are used to or you favour one side more than the other, sometimes acute pain and discomfort can result. What Mike does to guide your boxing technique is important and over time the body becomes more used to this type of action. But it is also important to release & relax muscles as you go if they’ve become tight, tender or strained. After all you are “training” your muscles to tolerate this level of work but we can also train the muscles to relax after a boxing session too. Using treatments like acupuncture can help keep the muscles in good condition during the training process. There’s no point injuring yourself!

Anterior Deltoid Shoulder Pain Signs & Symptoms:

• Pain at the front of the shoulder
• Pain near the AC Joint and Rotator Cuff
• Limited range of motion
• Weakness or reduced strength in their arm
• Shoulder muscles fatigue easily & quickly
• Symptoms worse on one side than the other
• Referred pain down their arm

Does this sound like you? Here are some of my tips for people who Box:
1. Warm Up Properly – are your arm and shoulder muscles really warm? You should be able to feel gentle heat emanating from the shoulder joints for them to be properly warmed up.
2. Think about your technique or get guidance from Mike – do you favour one side more than the other? Ask Mike how you can develop more strength on the weaker side so you can balance the exercises more evenly between the two sides. This will prevent injury on your predominant or leading side.
3. After a boxing session use Ice packs only if you feel true pain, sharp and fixed in the shoulder.
4. Use heat packs if you’ve had a dull ache for a more than 48 hrs. Heat encourages blood flow & release of tight muscles. 5 min on the shoulder, 10 min off the shoulder before repeating.
5. Stretch the front of the shoulder against a door or wall (see diagram)
6. Warm Down properly including stretches for the trapezius & Rhomboids- ask Mike!
7. Add acupuncture into your regime to quickly release any trigger points or knots in the shoulder before they become chronic. This way you can shorten your recovery time in between boxing sessions.

Relief for Boxers – A case study
Two clients came to me for acupuncture treatment, with pain and restricted movement in their shoulder. The priority was to relieve the pain and get their mobility in their shoulder back. Their Anterior deltoid muscles were very tight. Both clients were Boxers; one at a  competitive level and one who boxed for fitness. Getting acupuncture proved a quick & effective way of releasing trigger points or knots in their shoulder muscles. The result was positive for both boxers, because the muscles were encouraged to release and relax the tension they had stored from the repetitive punching motion during boxing.

Katika Funnell has practiced Acupuncture for 10 years and studied under a mentor who specialised in Trigger Point Therapy. If you have any questions about Shoulder Pain, you can contact her at The Family Wellness Centre on 9938 1090 or via facebook.com/FamilyWellnessCentre

Katika Funnell Acupuncturist and Chinese Medicine Practitioner
B.HSc. TCM(UTS) Cert. TCM(China) DRM Member ATMS 0414 459 659

(02) 9938 1090

7 tips to help your shoulders when Boxing is a post from: Group Fitness Training Sydney Personal Training

This year we added another major event to our social calendar with an overnight camp and activities trip to Glenworth Valley.

Kayaking, quad biking and abseiling were the major activities for the weekend.

After group training on Saturday we headed north to Glenworth Valley, which only takes about an hour twenty from Manly, unless you kayak there like Will and Carmel, and set up camp. There were laughs all round as I forgot my tent poles (I did have two other tents there with poles) which I am sure will come up in conversation plenty in the future, however I was saved by uncle who had a couple of gazebos up and we just strung the tent up underneath it no problem. There was some speculation about Arthur’s tent set up and pole position but at least it had poles. Wendie went a step up with an annex big enough that it looked like it had a mini dance floor in front of the tent. However we were all blown away by my uncle Phill’s set up that included caravan, two gazebos, tables, chairs, massive bbq, stove top, lights….. etc and the list goes on.

Quad biking was up first and was a great way to get into the weekend. We had a short introductory course from the staff that included some figure 8 and cone dodging driving and then it was off to tour the farm, zipping along dirt tracks and taking in the scenery. The tour finished at a motor cross style track with bends, dips and ruts, etc. The track was a lot of fun and got us all racing with some moving quicker than others there was use of a couple of pit lanes so that we didn’t have to overtake on the track.

After a great time quad biking we had a massive dinner cooked by Master Chef Mick with assistance from Phill, Emma, Lou and Wendie.

Did I mention that the weather was near perfect for the weekend with nothing but dew in the morning, a light breeze and mostly great sunny day. The night wasn’t cold but we still sat around the fire place and traded stories and listened to the local faunas night sounds, that became more distinct as night settled in and people rolled into bed.

The abseil was really easy to get into with the first descent being a gentle decline that you could actually do without a rope. The second was a sheer drop and the third had an overhang so you got to jump out into nothing and free fall to the ground…… There were a few nervous looks at the start but everyone progressed through the walls and gave it a go. The guides were very professional, had great permanent anchor points and very good safety set up.

Sunday lunch was going to be a late one at home but there was so much salad left over from Saturday night that everyone was able to have a good lunch before packing up and making our way back to Sydney

From all reports the trip was a fantastic success and everyone had a great time. Please find some photos from the trip below.

By Michael Berry – Vivos Active

Glenworth Valley Trip 2011 is a post from: Group Fitness Training Sydney Personal Training

Serves 6

1 large avocado

1 tbsp lime juice

½ long red chilli

3 tbsp chives, chopped (+ extra sprigs for serving)

3 tsp fresh mint, chopped

1 sour dough baguette, cut in to slices

Scope the avocado flesh out and place in a bowl with the lime juice, mash together with a fork, then mix in the chilli, chives, mint and a pinch of salt. Add a spoon full of the avocado mixture to each slice of sourdough and top with extra chive sprigs.

This dip also goes well with sweetcorn or zucchini fritters

By Georgina from Simply Sumptuous Foods

Avocado Dip is a post from: Group Fitness Training Sydney Personal Training

With the constant demand to spend long hours in front of the computer, combined with excessive television viewing and the increasing use of video games, we are now calling on our near sight more frequently than ever before. It is not surprising then that so many people suffer the symptoms of eye strain, including visual fatigue, irritation, redness, and burning of the eyes, as well as blurred or double vision. It is important to realise also that the impact of eye strain may extend far beyond the symptoms which are localised to the eye area, and may in fact result in physical and mental tiredness, as well as reduced workplace productivity. The good news is that there are clinically effective natural options available in order to optimise our patients’ eye health.

Introducing Phytonutrients for Eye Health

Ribes nigrum (blackcurrants), lutein (from Tagetes erecta, or marigold flowers) and zeaxanthin, along with zinc, vitamin E, vitamin B12, and folic acid, may aid in alleviating eye strain and reducing the risk of age-related eye diseases.

Ribes nigrum (blackcurrant) contains a variety of health-promoting compounds, including vitamin C, caffeic acid, several kaempferol and quercetin conjugates, and anthocyanins. The blackcurrant anthocyanins (BCA) in particular are potent antioxidants which have been shown in-vivo to have an affinity for the eye, having been detected in the aqueous and vitreous humor, cornea, sclera, iris, retina vitreous and lens.¹

Evidence suggests that the use of blackcurrant, lutein, and zeaxanthin in combination may be particularly effective in reducing symptoms of visual fatigue. A randomised, double-blind, placebo-controlled trial in which participants took a combination of blackcurrant (containing 40 mg of anthocyanosides), along with 5 mg of lutein and 1 mg of zeaxanthin or placebo for two weeks, showed significant differences in the eye fixation related brain potential (an objective measure of visual fatigue), as well as psychophysiological indicators such as heart rate and blood pressure.²
These results have been reproduced in other double-blind, placebo controlled, crossover trials which found that BCA in particular may be effective in lowering the visual threshold and improving dark adaptation, after a 30 minute dark adaptation test, as well as reducing both visual and musculoskeletal fatigue at a dose of 50 mg BCA compared to placebo.³

The Ageing Eye

As well as alleviating eye strain, it is also essential to protect the eyes against the negative effects of ageing. Age-related macular degeneration (AMD) is the leading cause of irreversible blindness in people over the age of 65. Photo-oxidative damage is believed to contribute to focal extracellular deposits of protein and lipids, known as drusen, accumulating between the layers of the retinal pigmented epithelium.⁴ The drusen formation ultimately manifests as loss of central vision, compromising the ability to read or see fine detail. It is suggested that lutein and zeaxanthin may inhibit drusen formation and prevent AMD by acting as free radical scavengers, having been shown to reduce lipid peroxidation in retinal cells in-vitro.⁵

Sight – A Gift Worth Protecting

Eye health is a frequently neglected area of wellbeing, and visual fatigue is all too often taken for granted as being an inevitable part of the modern lifestyle. While eye strain is not a common clinical presentation, it is important that we recognise not only the symptoms associated with poor eye health, but also the options available to manage visual problems which may arise. You need no longer resort to the myriad of retail eye products, which may not be delivering the required results. Provide yourself with targeted clinical support for your eye health to help protect one of our most precious attributes – sight.

By Millie Joseph from Power Healing

References

1. Matsumoto H, Nakamura Y, Iida H, Ito K, Ohguro H. Comparative assessment of distribution of blackcurrant anthocyanins in rabbit and rat ocular tissues. Exp Eye Res. 2006 Aug;83(2):348-56.
2. Yagi A, Fujimoto K, Michihiro K, et al. The effect of lutein supplementation on visual fatigue: a psycholophysiological analysis. Appl Ergon. 2009;40(6):1047-54.
3. Nakaishi H, Matsumoto H, Tominaga S, Hirayama M. Effects of black current anthocyanoside intake on dark adaptation and VDT work-induced transient refractive alteration in healthy humans. Altern Med Rev. 2000;5(6):553-62.
4. Williams MA, Craig D, Passmore P, Silvestri G. Retinal drusen: harbingers of age, safe havens for trouble. Age Ageing. 2009;38(6):648-54.
5. Alves-Rodrigues A, Shao A. The science behind lutein. Toxicol Lett. 2004. 150(1):57-83.

Give Your Eyes a Break is a post from: Group Fitness Training Sydney Personal Training

Serves 4

2 large avocados
1 punnet grape tomatoes, quartered
½ tin chickpeas, drained and rinsed
50g Rocket leaves
1-2 red chillies, finel diced (optional)
2 tbsp pine nuts, toasted
1 lemon
2 tbsp olive oil
Salt & pepper
4 large wholemeal flat breads

Place the flat bread onto an oven tray and toast under the grill for a few minutes each side until crisp. Cut into triangles and place on a serving plate.
Cut the avocados in half and remove the stone. In a large bowl place the tomatoes, chickpeas, chilli and rocket, drizzle with oil and lemon juice, season and lightly mix together. Fill the centre of the avocado with the salad and sprinkle with toasted pine nut, serve.

By Georgina from Simply Sumptuous Food

Stuffed Avocado Salad with crispy bread is a post from: Group Fitness Training Sydney Personal Training

1 ½ cups soaked almonds

3 pitted dates, soaked or 1 tbsp agave nectar

2 ½ cups water

Place the almonds, dates and water in a blender and process until smooth. Place a fine mesh sieve or piece of muslin cloth over a mixing bowl and pour the almond mixture through it. Using a spatula press the almond mix so that you extract as much liquid as possible. Discard the pulp.

Transfer the liquid to a sealed container and store in the fridge, it will keep for up to 5 days however it may separate so shake well before using.

Use to make a great flavored porridge or rice pudding.

By Georgina White – Simply Sumptuous Foods

Almond Milk is a post from: Group Fitness Training Sydney Personal Training

Antioxidants

An imbalance between reactive oxygen species (ROS) production and antioxidant scavenging has been implicated in type 2 diabetes. ROS are a byproduct in type 2 diabetes, generated during protein glycation and as a consequence of advanced glycation end-products-receptor binding; they impair insulin signalling pathways and induce cytotoxicity in pancreatic beta cells.

Neutralisation of oxidants by increased antioxidant availability may mitigate these effects. Several human intervention studies have been undertaken to determine whether dietary antioxidants exert beneficial effects for type 2 diabetes patients. A systematic review and meta-analysis of the effects of dietary supplementation with antioxidant vitamins C or E on plasma glucose and insulin concentrations, as an indicator of the capacity for antioxidant to interfere with disease process and on glycated haemoglobin A_1C as a measure of antioxidant effects on posttranslational protein modification implicated in disease complications. Combined analysis of 14 studies that met inclusion criteria revealed that dietary antioxidant supplementation did not affect plasma glucose or insulin levels, suggesting that they could not interfere with the pathogenesis of insulin resistance. However, HbA_1C levels were significantly reduced by antioxidant supplementation, suggesting that antioxidants may have some benefit in protecting against the complications of type 2 diabetes.

Dietary Antioxidant Interventions in Type 2 Diabetes Patients A Meta-analysis, Sarah Akbar; Srikanth Bellary; Helen R Griffiths, Authors and Disclosures; British Journal of Diabetes and Vascular Disease. 2011;11(2):62-68. © 2011 Sage Publications, Inc.

Multivitamins

Multivitamin use is not linked to diabetes risk in older adults, but the risk is lower in frequent users of vitamin C or calcium supplements, according to the results of a study reported online October 26 in Diabetes Care.

“Understanding the relationship of multivitamin use with diabetes risk is important given the wide use of multivitamin supplements among U.S. adults,” write Yiqing Song, MD, ScD, from Brigham and Women’s Hospital, Harvard Medical School in Boston, Massachusetts, and colleagues. “…We therefore prospectively evaluate the association between use of multivitamins or individual micronutrient supplements and diabetes risk in a large cohort of older adults – the NIH-AARP [National Institutes of Health-American Association of Retired Persons] Diet and Health Study.”

Using a food frequency questionnaire at baseline in 1995 to 1996, the investigators evaluated supplemental use of multivitamins and individual vitamins and minerals among 232,007 participants in the NIH-AARP Diet and Health Study, and they determined associations with 14,130 self-reported diabetes cases diagnosed after 2000. Logistic regression models with adjustment for potential confounders were used to calculate odds ratios (ORs) and 95% confidence intervals (CIs).

After adjustment for potential confounders and uses of individual supplements, frequent use of any multivitamins was not associated with the risk for diabetes. Compared with nonusers of any multivitamins, users had multivariate ORs of 1.07 (95% CI, 0.94 – 1.21) for use of less than 1 time per week, 0.97 (95% CI, 0.88 – 1.06) for 1 to 3 times per week, 0.92 (95% CI, 0.84 – 1.00) for 4 to 6 times per week, and 1.02 (95% CI, 0.98 – 1.06) for 7 times per week or more (P for trend = .64).

However, the use of vitamin C or calcium supplements was associated with a significantly lower risk for diabetes. For daily users vs nonusers, multivariate ORs were 0.91 (95% CI, 0.86 – 0.97) for vitamin C supplements and 0.85 (95% CI, 0.80 – 0.90) for calcium supplements. Diabetes risk was not linked to use of vitamin E or other individual vitamin and mineral supplements.

“In this large cohort of U.S. older adults, multivitamin use was not associated with diabetes risk,” the study authors write. “The findings of lower diabetes risk among frequent users of vitamin C or calcium supplements warrant further evaluations.”

Limitations of this study include reliance on self-reported diabetes diagnoses and vitamin/mineral supplement use, lack of data on the duration of multivitamin use and the frequency during the follow-up period, and observational design with possible residual confounding.

Multivitamin Use Not Linked to Diabetes Risk in Older Adults. Laurie Barclay, MD. Diabetes Care. Published online October 26, 2010.

Exercise

Guidelines issued jointly by the American Diabetes Association and the American College of Sports Medicine stress the crucial role that physical activity plays in the management of type 2 diabetes.

They replace recommendations made in the American College of Sports Medicine Position Stand “Exercise and Type 2 Diabetes” that were issued in 2000.

Developed by a panel of 9 experts, the new guidelines are published concurrently in the December issue of Medicine & Science in Sports & Exercise and Diabetes Care.

“High-quality studies establishing the importance of exercise and fitness in diabetes were lacking until recently,” the expert panel writes, “but it is now well established that participation in regular physical activity improves blood glucose control and can prevent or delay type 2 diabetes mellitus, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life.”

Most of the benefits of exercise are realized through acute and long-term improvements in insulin action, accomplished with both aerobic and resistance training, the experts write.

For people who already have type 2 diabetes, the new guidelines recommend at least 150 minutes per week of moderate to vigorous aerobic exercise spread out at least 3 days during the week, with no more than 2 consecutive days between bouts of aerobic activity. These recommendations take into account the needs of those whose diabetes may limit vigorous exercise.

“Most people with type 2 diabetes do not have sufficient aerobic capacity to undertake sustained vigorous activity for that weekly duration, and they may have orthopaedic or other health limitations,” said writing chair Sheri R. Colberg, PhD, professor of exercise science at Old Dominion University and adjunct professor of internal medicine at Eastern Virginia Medical School, Norfolk, Virginia, in a statement. “For this reason, the ADA [American Diabetes Association] and ACSM [American College of Sports Medicine] call for a regimen of moderate-to-vigorous activity and make no recommendation for a lesser amount of vigorous activity.”

The panel specifically recommends that such moderate exercise correspond to approximately 40% to 60% of maximal aerobic capacity and states that for most people with type 2 diabetes, brisk walking is a moderate-intensity exercise.

The expert panel also recommends that resistance training be part of the exercise regimen. This should be done at least twice a week — ideally 3 times a week — on nonconsecutive days. The panel also recommends that people just beginning to do weight training be supervised by a qualified exercise trainer “to ensure optimal benefits to blood glucose control, blood pressure, lipids, and cardiovascular risk and to minimize injury risk.”

Regular use of a pedometer is also encouraged. In a meta-analysis of 8 randomized controlled trials and 18 observational studies, people who used pedometers increased their physical activity by 27% over baseline. Having a goal, such as taking 10,000 steps per day, was an important predictor of increased physical activity, according to the expert panel.

Finally, the new guidelines emphasise that exercise must be done regularly to have continued benefits and should include regular training of varying types.

Physicians should prescribe exercise, Dr. Colberg said in a statement. “Many physicians appear unwilling or cautious about prescribing exercise to individuals with type 2 diabetes for a variety of reasons, such as excessive body weight or the presence of health-related complications. However, the majority of people with type 2 diabetes can exercise safely, as long as certain precautions are taken. The presence of diabetes complications should not be used as an excuse to avoid participation in physical activity.”

New Guidelines for Exercise in Type 2 Diabetes. Fran Lowry Dr. Colberg. Med Sci Sports Exerc. 2010;42:2282-2303.

Posted by Millie from Power Healing

Beat Diabetes, naturally is a post from: Group Fitness Training Sydney Personal Training

Most people want to look good and be healthy but do they have the right attitude to achieve their goals?

Some people will start doing some extra fitness training and make changes to their diet to improve their health and fitness but have reservations about pushing hard at training or aren’t prepared to ditch their coffee and cake. I might say that it is fantastic that they are making an effort to improve their health and fitness but could potentially get much better results with more effort. Some people get distracted by the cost of training

The big problem with more effort and getting the right attitude is that in most people’s lives health and fitness is a low priority compared to work, home, socialising, relaxing, and eating. If you look at a time break up of where you spend your time (life) most people spend at least 8hrs a day at work and then 8hrs sleeping which only leaves 8hrs for everything else including getting to and from work, eating, family etc If you think about it fitness training is competing with taking it easy, that new tv program, family time, sleep etc

If you can cultivate the right mental attitude by deciding that your

• fitness is an important enough goal
• food preparation and healthy eating is important
• goal setting and habitual change is important

then you will make more effort in every area regardless as to distractions or cost.

Get start, work hard and often, and don’t stop until you achieve your goal.

By Michael from Vivos Active

Cultivating the Right Mental Attitude is a post from: Group Fitness Training Sydney Personal Training

Arthritis. A lot of people give up at this point and believe medications for the rest of their life is the solution and that nothing else will help relieve their Chronic joint pain & arthritis.

In my experience as an acupuncturist, the simplicity of drug-free treatments, has big advantages for the client with Arthritis & Joint pain. Natural therapies, such as Acupuncture, can find relief where medications can do no more – because they work WITH the body’s natural physiology and treat the symptoms & cause simultaneously. The advantage for the client is there are no nasty side effects as is common with medications.

Mrs C 88 has an arthritic hip. Her Doctor said he couldn’t do anything more for her, so her family wanted to try Acupuncture for pain relief. Her hip pain was keeping her awake at night, limiting her ability to exercise during the day and she was feeling hopeless. Was this a lost cause? Absolutely Not!

Using a simple approach of Acupuncture and Moxa over a series of treatments to reduce inflammation showed promising results. First Mrs C’s walking stick didn’t need to be used every day, then her family said she wasn’t experiencing pain as frequently or as intensely, and soon she was able to attend exercise classes to maintain strength & mobility without residual soreness. Getting her back to exercising would be part of her complete rehabilitation.

If mild arthritis is a concern, consider acupuncture – it can relieve pain, maintain mobility & prolong time before a last resort such as cortisone injections or surgery, is necessary. If surgery is not an option for someone because of their age or other health concerns, consider acupuncture for similar reasons. The World Health Organisation recognises acupuncture as effective for pain management in cases such as arthritis.

Some important things to remember:

• If you don’t use it you lose it. Exercise is the key to keeping joints lubricated, mobile and functional.
• Natural pain relief techniques like acupuncture can make a profound difference where medications are limited.
• You’re never too “senior” to have pain relief. The body is amazing in its ability to recover & and repair in spite of ageing!

For more information about Joint or Arthritis Pain Management using Acupuncture, speak to Katika at Family Wellness Centre today!

Arthritis: A lifetime of Pain? Or Hope? is a post from: Group Fitness Training Sydney Personal Training

A totally quick and simple diet tip, guaranteed to increase your accountability and assist you with your weight loss or healthy food choices.

Take a photo of everything that you are going to eat and drink in a day at the time that you are about to consume it and mms it to your personal trainer or health nut type like friend.

Keeping a food diary helps you to think about what you are eating. You get that snap shot of what you eat in a week. But sadly they are so often not finished, lost along the way, lack sufficient detail to be helpful or aren’t a true representation of what you normally eat.

Why are camera phones so much more effective?

• you have it wherever you go,
• taking a photo takes a fraction of the time that it takes to pull out a notebook and makes some notes,
• a picture gives a good indication of portion size,
• you can get instant feedback and encouragement
• a picture paints a thousand words, and
• you can send it so easily to your trainer.

In fact this type of accountability is so effective that your trainer may even call you before you have finished eating and have an intervention. Once you get just one intervention or finish you 100^th penalty push up you will certainly think twice before lashing out on some chocolate or having a hamburger for lunch.

Any time you want to go through some photos they are right there in sequence ready to discuss, at training, over the phone or by email.

Are you brave enough to do it? If that isn’t enough pressure to help you change your habits you could take it a step further and facebook the day’s photos to your page for all your friends to see and comment on.

By Michael Berry from Vivos Active

Lose weight using your Mobile Phone! is a post from: Group Fitness Training Sydney Personal Training

1. Preparation: Always start your training sessions with an effective warm up; eg. gentle jog 60% of full capacity for 10 minutes.

2. Ensure your diet is nutritionally balanced; > 10-15km per week and you will have to consider increasing your protein content.

3. Cool Down: Spend 5-10 mins at 60% of full speed slowing down after a run, followed by a series of stretches.

4. Training Practices: To become a better runner and reduce your injury rate include other forms of exercise in your routine some of the best are: pilates, swimming, yoga.

5. When building your training diary ensure that you build up both your speeds and distances gradually.

6. Choose your footwear carefully ideally with professional advice and ensure to replace your trainers every year if you are running >10km per week.

7. Ensure you are well hydrated. Drink 2 litres a day and rehydrate/replace the water you have lost in training.

8. Adapt your pace to environmental factors; hills, wet weather, uneven ground, you will need to slow your pace slightly to reduce injury risk.

9. If a pain persists for more than an hour after running and starts to limit your pace or distance ensure you get it addressed early as it is likely to recover quicker.

10. Enjoy running! A happy runner is a better runner!

by Lucy Tighe from Sydney Road Physiotherapy

TOP TEN TIPS for runners to prevent injury: is a post from: Group Fitness Training Sydney Personal Training

Like to run, but bladder control letting you down?

Some leakage of urine with running (or coughing, sneezing, laughing, lifting) is not usually a problem with the bladder but a weakness of the pelvic floor muscles that support the bladder. There are three main problems related to pelvic floor weakness that Louise sees in the W.I.S.H Clinic. (Women’s Incontinence Self Help) at Sydney Road Physiotherapy.

Stress incontinence.

This is where the pelvic floor muscles are not strong enough to support the bladder when there is an increase in downward pressure, eg. when coughing, sneezing, laughing, running or jumping. Research shows that following a program of pelvic floor exercises can result in a 75-80% cure or improvement in the symptoms. The great thing is that it is usually achieved with few visits to the Physiotherapist as it is largely about the patient performing of exercises.

Urgency or urge incontinence.

This is when there is a sudden urge to empty the bladder and the person may not get to the bathroom in time. Common triggers for urgency are the shower, running water and “putting the key in the door”. This problem is a little more complicated as part of the problem may be due to a bladder which is “overactive” whereby it contracts randomly when not actually full. It can be exacerbated by weak pelvic floor muscles. Treatment may involve pelvic floor exercises as well as bladder retraining and sometimes medications prescribed by a general practitioner.

Prolapse.

This is when there is some descent of the pelvic organs (bladder, uterus, bowel) which may be felt as a bulging or heaviness and sometimes pain. There is emerging evidence that pelvic floor exercises are effective in reducing symptoms in mild instances of prolapse. Even in situations where surgery may be required it is probably wise to strengthen the pelvic floor muscles to provide optimal support for the organs after repair.

Who is at risk?

Pregnant and postnatal women. Women who have had a baby. Menopausal and post-menopausal women. Women after gynaecological surgery. Men after prostate surgery. Elite athletes (especially runners, triathletes, gymnasts, dancers).

The risk is higher if someone:

• Has a history of low back pain.
• Has previous injury to the pelvic area.
• Has problems with constipation.
• Has a long term cough or sneeze.
• Is overweight.
• Does regular heavy lifting as part of the job.

What can be done?

Regular pelvic floor exercises can improve the symptoms. If you are not sure how to do these correctly, consider making an appointment with Louise.

By Louise Henderson from Sydney Road Physiotherapy

Bladder Control and the Pelvic Floor is a post from: Group Fitness Training Sydney Personal Training

Are you missing out on good healthy meals because you just haven’t set up your kitchen?

Jamie Oliver whips up 3 quality dishes in just 30min.
Jamie is a big advocate for being organized and when you watch him cooking has everything at his finger tips.

• Plan your week before you go shopping, go with some solid choices but add 1-2  new recipes
• When you put shopping away prepare food that can be;
  • Marinate some meat
  • Skin and dice some rock melon
  • Cut the tops of the celery and make some sticks
  • Restock containers etc

• Have tidy cupboards where it is easy to find items and to see  if you have or need more
• Have containers with core cooking ingredients and spices
• Have a range of common fresh herbs in pots on the window ledge
• Have frozen vegetables for those times when you run out of fresh or cant get to the shops
• Have sharp knives
• Have pots and pans accessible
• Practice cooking, if you have made the recipe 30 times and know what to do off the top of your head it all happens very quickly
• Precook and freeze things like soups for those times when you need something quick or are feeling lazy

If you want to get serious about your health you need to be cooking well for yourself. Try some health cooking classes, buy quality equipment, and get fresh organic food delivered to your door.

By Michael from Vivos Active

Be Prepared is a post from: Group Fitness Training Sydney Personal Training

Christmas is a special time of the year, but in Australia it loses a little bit of the magic with it being the hottest time of the year. July is a great time to celebrate a winter Christmas and have all the warm traditional foods, to gather in side feasting together out of the cold, to share the spirit with of joy with laughter and singing and it gives a great excuse to get out of Sydney for a weekend away.

We had our biggest year yet with 17 people attending the celebrations on Saturday night late in July this year. Each year seems to get bigger as everyone has so much fun they come back again each year and bring friends along as well.

Being off my no chocolate challenge I  found my way into Josophan’s cafe for a fantastic hot chocolate.

Christmas in July 2011 is a post from: Group Fitness Training Sydney Personal Training

According to a recent poll in the runnersworld.com 13% of runners suffered knee pain within the last year. The poll describes that the pain occurred during or after long runs, after extended periods of sitting, or while descending hills or stairs. The pain presents at the front of knee, and often behind the knee cap. When the pain gets worse it extends to below the knee cap. This type of presentation is often known as Runners Knee. The Runner’s Knee or ‘Patellofemoral pain syndrome’ is the irritation of the cartilage that lines the back of the knee cap. The irritation develops as a result of uneven forces through the knee cap. These uneven forces can be caused by:

-Weak muscles

- Overactive muscles

- Tight muscles

- Lack of foot support

Runner’s Knee is easy to resolved if it is treated early. If you are feeling pain as you run that persists for more than an hour after running it is important to address your muscle balance to allow you to keep up your running. To treat this type of injury you will need to have your biomechanics assessed by your Physiotherapist. They will highlight where you can improve the balance of your muscles by giving you stretching and strength exercises specific to your body. Then enjoy running pain free when you have small program of exercises that works for you and protects your knees!

By Lucy Tighe from Sydney Road Physiotherapy

THE RUNNER’S KNEE is a post from: Group Fitness Training Sydney Personal Training

The skin is an immense and diverse organ which provides so much more than a simple physical barrier. Skin conditions can be viewed as an indicator of internal imbalance and treated promptly to minimise negative physical and psychological impact. The introduction of high quality, natural products for topical application can provide relief we are desperate to achieve. This is just the tip of the dermatological ‘iceberg’, with a range of fundamental factors requiring consideration and different condition specific drivers being implicated.

The role of fundamental skin nutrients- zinc and omega-3 fatty acids are structural in the ‘bricks and mortar’ arrangement of this ‘barrier that breathes’. Beyond this role, they provide significant antimicrobial, anti-inflammatory and antioxidant support. The significant impact of the balance of skin microflora and a vigilant cutaneous immune system provides other means to sustain a healthy skin environment.

Naturopathic principles link skin with stress, the gut, bowel and lymphatics, not to mention the role of dietary allergens and glycaemic load.

Membrane integrity and microbial balance starts in the gut.  Research highlights the fact that the skin is laden with microbes that must be kept in balance. Couple this with the importance of a structurally intact skin barrier and it can be seen that the cornerstones of skin health are the same as those required for a healthy gut environment.

The health of these two analogous systems is, in fact, intimately connected. Consider the impact poor gut integrity and gut flora imbalance have on skin health. The resulting systemic inflammation is a well-known driver of a number of common skin presentations. Ultimately, we know that when the gut is compromised, the skin will not be at its best.

A comprehensive detoxification process, such as Metagenics Integrated Detoxification Program, will provide the best gut skin environment in three simple steps – Removal of dysbiotic, microbes and waste, Renewal of gut membrane integrity and beneficial bacteria and finally the Release of toxins via the liver and kidneys.

Microbial balance doesn’t just pertain to the large bowel. Acne rosacea, for example, is a common skin condition in which microbial overgrowth in the small intestine may be the primary issue. In a 2008 case controlled study, 113 acne rosacea patients underwent breath tests for small intestine bacterial overgrowth (SIBO). It was found that 46% of rosacea subjects were affected by SIBO, compared to 0.05% of controls. Subsequent treatment and resolution of SIBO resulted in an improvement of skin lesions that persisted for at least nine months. (1)

Small Intestinal Bacterial Control is a proprietary blend of phellodendron and essential oils designed to provide targeted antimicrobial release into the small intestine. Helicobacter pylori overgrowth has also been linked to acne rosacea. This common bacterium releases nitric oxide which mediates the systemic vasodilation and inflammation driving the redness and flushing of the acne rosacea presentation (2). One study showed an 88% positive link between rosacea and H.pylori.  Eradication of the overgrowth resulted in a 96% improvement in symptoms (3)

Healthy bowels = healthy skin

Stripped down to basics, the digestive tract’s primary functions could be considered to be absorption and elimination. Elimination of waste and the health of the skin are tightly interlinked in Naturopathic philosophy.  Bowel function is an important area of elimination. Constipation (be that an issue with the quality or quantity of daily bowel movements) must be addressed promptly as it causes dramatic changes in faecal flora, intestinal permeability and the systemic immune response (4). Laxative treatment of constipation normalises these changes showing that they are a result of, rather than cause, of the constipation.

The choice of laxative is important both for a timely effect and potential side effects. Some laxatives, for example castor oil, trigger the release of platelet activating factor (PAF), which may damage the intestinal mucosa (5). The combination of extracts from cascara and rhubarb provides an effective osmotic and stimulant action in the lower bowel without the PAF activating effect (6). These anthraquinone glycoside containing herbs are paired with antispasmodic herbs chamomile, ginger and cinnamon to minimise potential griping and discomfort.

Sluggish lymphatics turn the immune system on

A discussion regarding skin must include the lymphatic system.  Traditionally lymphatic remedies have been referred to as ‘depuratives’, ‘alteratives’, ‘blood-purifiers’, and ‘lymphatics’ (7).

These powerful herbs are considered to enhance and maintain the functions of the organs of elimination (lymphatics, liver, bowel, kidneys) and promote eliminations into whatever channelis appropriate (8).

Considering infection and inflammation are key drivers of skin dysfunction, it is worth remembering that the lymphatic system has a significant role to play in immunity. Think of the lymphatics as a network of drainpipes important for the removal of used immune activators from tissues. If the drains are blocked these activators remain and promote the further recruitment of immune cells which further perpetuates the inflammatory reaction (9).

The resulting chronic inflammation causes the release of lymphatic growth factors, promoting structural changes in the vessels which further impede lymphatic clearance. This highlights the need to optimise lymphatic flow to allow the inflammatory response to resolve.

To support the lymphatic detoxification process, Blood and Lymphatic Detoxification includes key alterative herbs which, stimulate the lymphatics, blood and kidney detoxification process. Dan Shen promotes circulation to the periphery and therefore is useful in treatment of psoriasis and eczema (10,11)..

A nervous breakdown in the skin it is not only external physical stressors that impact the skin barrier but also the internal stress response. In fact, the skin actually responds to psychological stress by producing its own stress hormones and inflammatory mediators. Some of these hormones, such as cortisol, also weaken the antimicrobial and protective functions of the skin barrier leaving it susceptible to the infective and inflammatory processes described above. This reinforces the critical role of stress management in achieving resolution of skin complaints.

Herpes simplex virus hides in the nerves – ready when you aren’t

The most common presentation of a Herpes simplex virus (HSV) infection is Herpes simplex virus type 1 (HSV1). With 80% of the world’s population thought to be infected with HSV1, these lesions are frequently seen (14). Once infected, the virus remains latent in the nerve ganglia. Dietary and lifestyle factors such as stress, poor immune function, sunburn and excessive consumption of refined carbohydrates have been implicated in the reactivation of the virus (15,16).

The ratio of dietary arginine to lysine is another important factor. Arginine is required for replication of HSV as it is an essential cofactor in the synthesis of viral proteins, whereas lysine competes with arginine for transport into cells and can reduce its availability to the virus.17 As little as 1,000 mg of L-lysine taken daily over a 6 month period has been shown to suppress viral activity, regardless of arginine levels (18).

Naturally, it is important to provide information regarding the foods that will minimise the ratio of these nutrients. To complement these dietary changes,  lysine in combination with the herb astragalus, used in Traditional Chinese Medicine to support the immune system to treat skin sores, along with zinc and vitamin C. This combination may reduce the incidence of HSV recurrence and shorten the duration of infection.

High glycaemic load drives acne

…and we’ve known it all along

All too often the powerful impact of food on health is dismissed by both patients and conventional medicine. Perhaps the most obvious example of this is in the condition of acne vulgaris.

As early as the 1930s dietary carbohydrate was considered a fundamental driver of acne. However a trial published in 1969 led to the dismissal of dietary drivers of acne. In this poorly designed study, the effect of consumption of a daily chocolate bar was compared to a control bar, with no significant differences in acne lesions during the study. In what would seem a glaring oversight, the control bar, while containing no chocolate, still contained similar levels of cane sugar and a higher percentage of trans-fatty acids (19) Whilst this study focussed on one ingredient, chocolate, it has come to be interpreted as conclusive evidence of no role for diet at all in the orthodox management of acne.

Recent research has linked insulin-like growth factor (IGF-1) with numerous factors in acne development – including excess keratinocyte proliferation, androgen and sebum production (20,21)

A high glycaemic load diet decreases the amount of IGF binding protein (IGFBP), leading to increased free IGF levels.22 On the other hand, a low glycaemic load diet for just 7 days has shown remarkable effects in increasing IGFBP and lowering insulin and androgens in teenage acne sufferers (23).

Another study showed a significant decrease in acne lesion count over a 12 week period coupled with increased insulin sensitivity (24).

A carbohydrate-restricted program may be the answer to addressing the glycaemic overload of many acne sufferers. This program, which can be coupled with metabolic support formulas, can rapidly affect many of the drivers of acne formation.

Dietary allergens strike again

A wealth of research has demonstrated the role of common dietary allergens in the perpetuation of skin disease. In a study of children with eczema which developed before three months of age, 64% were shown to have sensitivity to egg, cow’s milk and/or peanut (25). In another study, 35.7% of adult eczema sufferers tested positive against gluten and/or milk, compared with 9.2% of the control group (26).

Psoriasis is also tightly linked with gluten sensitivity, with research showing an 82% improvement in patients who abstained from gluten for three months. After the period of gluten avoidance, 60% of patients were aggravated by resumption of their usual diet (27).

Acne rosacea is another condition that may be triggered by dietary factors. In particular, rosacea sufferers generally react to hot and spicy foods and foods with moderate to high levels of histamine and salicylate levels (28).

Considered the gold standard for identification of food sensitivities, a dietary elimination and rechallenge protocol is the best method to ascertain if food is a driver in the individual presentation.

Putting all the pieces of the skin puzzle together

Even common skin presentations are routinely multifaceted and often deep seated.

Two of the primary drivers of the skin conditions are microbial infection and inflammation. The impact of the infection and inflammation is diverse and one must tackle these factors topically and systemically. In order to provide the best level of care, it is also necessary to address the fundamental drivers of skin health – zinc deficiency, omega-3 fatty acids deficiency, poor detoxification status and gut flora imbalance.

Adapted from Metagenics Update APRIL/MAY 2011, references available upon request

Yours in Health

Amelia – director of Power Healing

Skin – IN or OUT? is a post from: Group Fitness Training Sydney Personal Training

Makes 8 muffins

1 cup rolled oats
1 cup natural yoghurt
½ cup finely chopped apple
½ cup assorted berries
⅓ cup buttermilk
¼ cup raw sugar
¼ cup wholemeal flour
2 tsp baking powder

Preheat oven to 180°.  Place all ingredients in to a large bowl and gently mix together. Line a muffin tray with paper cases or lightly grease the muffin pan, fill with mixture and bake for 20-25 minutes. Let muffins cool then serve.

Note: You can substitute the apples and berries with other fruit if you prefer.

By Georgina – Simply Sumptuous Foods

Apple & Berry Muffins is a post from: Group Fitness Training Sydney Personal Training

Serves 4

10 dried apricot halves
7 dried peach halves
6 prunes, stones removed
6 dried figs, cut in half
1 cinnamon stick
1 orange
125ml apple juice
1 vanilla bean, split and scrape out the seeds
2 pears, peeled and cut into quarters
2 apples, peeled and cut into quarters
1tbps raw sugar or honey

Put the apricots, prune, peaches, figs, cinnamon, vanilla pod and seeds in to a saucepan. Zest half the orange and add to the pan, then juice the orange, pour into a measuring jug and add enough water to give 250ml liquid. Pour in to the pot and add the apple juice. Cover pan and bring to the boil then turn down to a gentle simmer, cook for 5 minutes.

Remove the lid add the apple and pear and enough water to only just cover them. Cover and cook for 5-6 minutes until they are just soft. Remove the lid and discard the orange peel and vanilla bean. Test for sweetness and add the sugar or honey if desired.

Increase the heat and cook at a rapid boil for 2 minutes to reduce the liquid. When the liquid has reduced remove and discard the cinnamon stick, taste again and adjust sweetness if required then serve.

By Georgina – Simply Sumptuous Foods

Poached Winter Fruit is a post from: Group Fitness Training Sydney Personal Training

So many people have new years resolutions or have the lets get fit for summer and then never get started or give up after one to two weeks.

1. Did you get started on improving the key areas of health and fitness in your life?

2. Are you still going?

Two very important questions. If you have answered yes to both and you are addressing nutrition, exercise and habits in your life then you are in good shape. A positive change in the right direction, as long as it is a lifestyle change not just short term, no matter how small is fantastic. Every step leads to another and another and before long you have lost a lot of weight, you have gone down 2-4 dress sizes and you are out doing adventure sports and events on the weekends loving life.

If you haven’t gotten started yet then don’t wait till tomorrow, next week, the next pay the next the next the next…….., it never comes, half the year is gone it is time to start now! Make the decision, and then start small, but start immediately.

If you have been putting it off for some time then get some help. Be accountable to someone, get them to have a vested interest in your health. Find a group of people that are moving in the same direction and tag along. Try some outdoor group training, eat more fruit and vegetables, drink more water, write out a list of habits and then start thinking about ways to improve that are achievable to you.

If anyone has held you back in the past then don’t tell them, just go out there and do it.

If you have stopped training for winter or your diet has gone pear shaped then you need to get going again!!! Make a change to your routine, if it was too dark then go somewhere light, if it was too cold then dress warmer or go inside, if you are too tired then sleep more, if you were training in the evening try at lunch time. Work shop your situation and make an effort. Even if you taper your efforts and plateau for winter then you wont have extra weight to lose in spring.

If you can sign up for some major fun runs, go dry for July, stay away from comfort foods and do some outdoors fitness training you will acclimatize to the changing season and make a big impact on your health.

“Do not follow where the path may lead. Go instead where there is no path and leave a trail.”

~Harold R. McAlindon

By Michael – Director Vivos Active

Did you get started? is a post from: Group Fitness Training Sydney Personal Training

Comedians Roy and H.G would have us believe that when it comes to sports viewing “Too much sport is never enough”. However for participants it may be a different story.

At Sydney Rd Physiotherapy the sports related injuries we see fall into two broad categories – acute and overuse. Acute is where a specific incident (eg.a fall or twist) leads to damage of a particular structure (eg. ligament, muscle). Overuse is where a repetitive stress on a structure without adequate recovery time leads to damage. It is these overuse injuries where “too much sport” can be a problem, particularly in children and adolescents. In fact, “Over 50 % of all injuries evaluated in paediatric sports medicine are overuse injuries”. (Biber 2010)

There are three factors that contribute to an activity leading to development of pain or injury – training, environment and biomechanics (the alignment of our muscles and bones when we perform a task). If any one of these factors creates an increased load on the body, pain or injury can result.

An increase in frequency, duration, intensity or quality of training can tip the body over the edge into the painful zone, particularly resumption of a sport after a break. It is important that training includes a warm-up, dynamic stretching, rest periods and cool down. When considering the duration and intensity of training in children and adolescents it is important to think about their total activities for the week. For some, particularly talented athletes, this may include training and games for school, club, and representative level – this may make the overall load too high. If parents feel this may be of concern, they should speak to the various coaches for a co-ordinated approach.

The environment can also have an impact on the body so it is important to consider appropriate shoes, the surface and equipment (eg. a tennis racquet that is too heavy or with too large a grip may cause problems).

Biomechanics is a huge potential factor in causing overuse injury and the reason why some people develop pain and others do not when doing the same sport. Some common problems are over pronated (flat) feet, a pelvis that is too wide in relation to the knees, ligaments that are more flexible than “normal” and imbalances created by tight muscles (eg. hamstrings, calves). The impact of problematic biomechanics can be seen in adolescents who develop so called “growing pains” such as Sever’s (heel), Osgood Schlatters (front of knee). In this situation the bone grows more quickly than the muscle length can adapt and there is extra strain where the muscle joins the bone. Biomechanics can be addressed by your physiotherapist who can advise on how to stretch tight muscles, strengthen weak muscles and may use tape or orthotics to improve alignment while the other changes take effect.

Correct technique in a sport is also vitally important. Even if you have been doing an activity for a long time it can be useful to have someone analyse your technique.

So what can you do? Listen, observe, act. Listen to the warning signs. In the early stages, an overuse injury will only cause pain during maximum exertion – as it worsens, there will be pain with less effort. Observe the effect on the pain if you reduce the intensity, duration or frequency of the training. Have your coach check your technique. Act – if pain persists, see your Physio! Prevention – a musculo-skeletal screening can be helpful in identifying problems before they occur. Talk to the staff at Sydney Road Physiotherapy to see if we can screen for your particular sport.

By Donna from Sydney Road Physiotherapy

Is there such a thing as too much sport? is a post from: Group Fitness Training Sydney Personal Training

Busting Food Myths with Nicole Senior

Myth: Thin people are healthier. is a post from: Group Fitness Training Sydney Personal Training

“If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes”

-Andrew Carnegie

I often use goals within a Kinesiology session to assess how close a client is to fulfilling their potential. Through muscle testing I get a clear indicator of whether or not their energy corresponds with how they want to feel.

Goal setting is important for its effect on the brain and our moods.  When they are set there is a release of dopamine which causes a feeling of happiness, so the follow-on effect of setting goals is that it causes a mental reproduction of the desired state not yet acquired.

Goal setting inspires you to create and accomplish your most ideal life. They can be for right now, more long term, small, large, simple or complicated.

A goal should be:
Positive – Specific – Achievable – Measurable – Realistic

When setting your goals, be mindful of how you feel when you repeat it back to yourself. It has to make you feel inspired, energised, happy and hopeful – if you get a nervous feeling or have doubts, you’re not likely to achieve it as something is blocking you.  Whether it’s a fear, or not believing in yourself, you need to clear this so you can create the life you want!

Kinesiology empowers you to shift the blocks that hold you back from truly aligning yourself with your dreams.

Remember to have fun setting your goals – the more excited you are about them, the easier to achieve!

Camille Williams
Holistic Kinesiologist at Power Healing

What would you do if you knew you wouldn’t fail..? is a post from: Group Fitness Training Sydney Personal Training

Alcohol is a form of refined sugar and is therefore not recommended

Alcohol and detoxification

Alcohol is an active toxin

The body has a careful orchestrated system to create balance in the body and alcohol (along with other guilty culprits) can disrupt this system causing gut and liver inflammation or dis-repair.  The healthy intestine of humans normally contains large numbers of bacteria and fungi.  Over 100 types of organisms are found in the intestine and many of these are capable of producing a variety of toxic chemicals which can irritate the bowel and adversely affect the function of organs such as the liver, nervous system, and the immune system.  Ideally the activity and growth of these toxigenic organisms are controlled & neutralized by other bacterial organisms.

Alcohol affects intestinal flora any may induce malabsorption of fats, carbohydrates, protein, folate and vitamin b12. Alcohol also can create abnormalities in the small intestine.  In severe cases alcohol can cause a fatty liver with direct damage to endoplasmic reticulum by free radicals produced by ethanol metabolism.  An excessive growth of toxigenic organisms in the intestine occurs when the population of friendly bacteria is decreased.  This condition is called Bowel toxicity or bowel dysbiosis and is commonly a major contributor to the development of chronic ill health.

An individual’s ability to remove toxins from the body may play a role in the aetiology or exacerbation of a range of chronic conditions and diseases such as:

• chronic fatigue syndrome
• fibro myalgia
• multiple chemical sensitivities
• Parkinson’s disease
• Cancer

If on a detox, avoid for 4-6 weeks.  After 4-6 weeks 12yr old scotch, vodka, red wine may be tolerated by some people.  Beer, white wine, rum and brandy often trigger reactions and are high in sugar.

Alcohol and fat loss

Alcohol has an energy density of 7kcal/g and may cause weight gain by significantly adding to caloric intake.

Red wine can form part of healthy diet but may slow down your fat loss and increase your appetite.  So it is best to wait until you regain a healthy body weight before drinking again.  If you must drink keep it to a bare minimum (2-3 glasses of red wine per week) Choose red wine or white spirits with soda water or sugar free mixers so they are less likely to stop you from burning fat.

When drinking alcohol the body will use it as it’s preferred energy source until it is cleared from the body.  This slows down the breakdown of carbohydrate and protein, and to an even greater degree the breakdown of dietary fats is suppressed and often diverted for storage.

Something to consider…

The WHO definition of alcoholism = consumption exceeding limits accepted by culture or which injures health or social relationships.

By Millie – director of Power Healing

CHEERS…OR NOT! is a post from: Group Fitness Training Sydney Personal Training

On Sunday night we went for an indoor rock climb at Brookvale. There were people from training, partners came along and friends as well. We had a great time and even got up some of the really difficult overhang climbs.

Check out the photos

Mick

Indoor Rock Climb 2011 is a post from: Group Fitness Training Sydney Personal Training

In our modern unhealthy lifestyle it is easy to see why obesity and Type 2 Diabetes is on the rise. People affected with Diabetes Type 2 have elevated insulin levels but the body becomes resistant to its actions (i.e. Insulin Resistance). After time the massive quantities of insulin produced by the body as an attempt to balance your blood sugar levels will then start to effect tissues such as the eyes, nerves and arteries.

Here are five helpful ways to help control Diabetes Type 2.

1. Chromium is an essential nutrient required for normal carbohydrate and lipid metabolism. Chromium Picolinate helps alleviates Diabetes Mellitus Type 2 as it increases insulin sensitivity and helps to normalize blood sugar levels. Try supplementing 100mcg of chromium twice daily or eat foods high in chromium such as asparagus, cheese, egg yolks, grape juice, liver, lobster, molasses, mushrooms, nuts, oysters, peanuts, pepper, prunes, raisins, prawns, what and yeast.
2. Good old Aloe Vera juice helps to lowers blood sugar levels in Diabetes Mellitus Type 2 patients. Drink 40ml of Aloe Vera juice in 350ml of water on an empty stomach each morning.
3. Deficient levels of magnesium may contribute to the insulin resistances that occurs in Diabetes Mellitus Type 2 patients.  People with Diabetes are at great risk of becoming depleted in magnesium. The daily recommended of magnesium is 350mg. Try increasing almonds, brewers yeast, cashews, cocoa, mineral water, molasses, parsnips, soybeans and whole-grain cereals.
4. Diabetes Mellitus Type 2 patients are generally found to be deficient in Zinc. Supplemental Zinc (15-25mg per day) helps to counteract this deficiency. Foods that are high in zinc are oysters, beef, ginger, liver, milk, oysters, sunflower, pumpkin seeds, whole grains and yeast.

Reduce saturated and trans fatty acids from your diet. It is very important when you have diabetes to keep your weight under control and reducing the incorrect types of fats it a fantastic start to helping you decrease your body fat. Foods that contain saturated fats and trans fatty acids are all animal fat, coconut, palm oils, dairy, any fried foods, some roasted runts and seeds. When you read the nutritional label the saturated fats should be no more than 4-7g per 100g.

By Zoe Bingley-Pullin from Nutritional Edge

How to Manage Type 2 Diabetes is a post from: Group Fitness Training Sydney Personal Training

When it’s cold we want to be warm so warm drinks, soups, fires, bodies become our friend.  It is tempting to comfort eat and normal (plus sometimes healthy) to put on a couple of kgs. The bears did it so why can’t we?!   However the temptation is to drink milky drinks, more coffee, eat more cake, potatoes so instead why not fill up on the good stuff! Like lemongrass and ginger tea, dark chocolate (in moderation), meditation and some good ol fashioned Borscht!

BORSCHT
2 cups finely shredded cabbage
½ cup chopped onion
2 tsp caraway seed
3 tbsp lemon juice
450g cooked small beets, peeled, chopped (save cooking water)
1 quart chicken or vegetable stock (wheat free)
2 cups boiling water
2 tbls olive oil
1 tsp honey
Himalyan sea salt and pepper to taste!
Cook the cabbage for ten minutes in boiling salted water.  Cook the onion in the oil for a few minutes, without browning.  Drain the beets, saving the cooling liquid and chop them fine.  Add the chicken or vegetable stock to the onions.  Upon boiling, add the cabbage and its cooking liquid back in.  Add the beets, one cup of beet cooking liquid, caraway seeds, honey, salt and pepper to taste.  Simmer for ten minutes, skimming carefully.  Remove the soup from the heat.  Add lemon juice and heat just to boiling point. Serve with dill, hot or cold!

by Amelia Joseph at Power Healing

Hibernate is a post from: Group Fitness Training Sydney Personal Training

Actually spinal discs bulge, herniate, degenerate and tear, but they don’t “slip.”

Discs serve as the “shock absorbers” of your spine as well allowing movement. Separating each vertebra, they create the necessary spacing for nerves to exit from the spinal cord to service the organs, muscles and tissues of your body. The disc is made of layers of fibrous tissue in the outer wall, called the annulus and contain a soft jelly center.

There are two types of disc problems that we commonly deal with:

With a bulging disc a weakened area of the outer wall can allow the softer center of the disc to bulge out like a balloon.

A herniated or ruptured disc is more serious. It can occur anywhere in the spine, but seems most common in the lower back. This is when part of the soft center pushes out through a weakened area due to trauma or degeneration.

Bulging and herniated can put pressure on nearby nerves or the spinal cord. This can cause a number of problems including mild to agonising back pain, weakness, numbness, pins and needles and pain in the legs or feet and sciatica. Some people experience more severe symptoms such as the loss of bowel or bladder control or sexual dysfunction.

Disc problems respond well to chiropractic care, along with simple exercises, such as core strengthening, walking, increased water intake and improved nutrition offer a natural, non-surgical resolution for many disc problems. The aim is to improve the function of the spine to allow the disc to heal better.

By Jason Karalus – Chiropractor

Do you have a slipped disc? is a post from: Group Fitness Training Sydney Personal Training

Soybeans have been a principle source of protein in eastern Asia for at least 2,000 years.  Many Asians eat some form of soy every day.  In the West, tofu, soy sauce, and, to a lesser degree, miso and tempeh are the best known soy products from Asia.

Surprisingly, it was Benjamin Franklin who bought tofu to America in the late 1770s after discovering it in France.

Soy beans contain about one and half times as much whole or complete protein as cheese, about twice as much as red meat, fish and beans; and about 11x as much as cow’s milk! They contain only a little starch so perfectly safe for diabetic diets. They are rich in calcium, phosphorus, iron (in dried form), and the oil form the humble soy bean contains vitamins A, D, E,  F & K! The soybean also contains lecithin (emulsifier of fats and controller of cholesterol metabolism).  They are alkaline in the body reaction, having potassium in their salts and can be beneficial for those suffering from arthritis.

These dried beans become edible after about 45mins of pressure-cooking but make sure you soak the beans overnight before cooking and use the soaking water to cook them and serve with, if possible.

Tofu

To make tofu, dried soybeans are soaked overnight and ground up, then cooked and pressed to separate the soy milk from the fibers of the soybean.  The next steps depend on whether the bean curd to be produced is the firm ivory blocks and pillows most of us know simply as tofu, and which the Japanese call “cotton” tofu, or if the end result is to be silken tofu. To make regular bean curd, soymilk is coagulated and the soy curds separate from the whey.  For silken tofu, the soy milk is coagulated but there is no separation of curds and whey.

Calcium sulphate and Epsom salts (or calcium chloride) are the coagulants most frequently used in tofu-making.  Along with forming a curd, they increase the calcium content in tofu.

Tofu is one of the few vegan foods to offer complete protein.  The protein is also in a highly available form.  Bean curd contains significantly fewer calories per gram than animal products such as red meat and chicken.

Miso

Miso, also called fermented bean paste, is usually made from a combination of soybeans and rice.  The complex flavours and distinctive texture of natural miso develop through the process of fermentation and aging, which may be allowed to go on for up to three years – like a good red wine!

To make miso, a grain or a part of the soybeans is inoculated with Aspergillus orzyae bacteria; this cooked, cultured medium is called Koji.  The rest of the soybeans and grain are cooked and washed, then combined with the Koji and salt.  The mixture is set to ferment.  During the fermentation, the lactobacillus, yeasts, and other micro-organisms and enzymes from the bacteria convert the sugars in the beans and rice or other grain to carbohydrates, break down into amino acids, and the fat into fatty acids.  On average, miso contains 12-13 percent protein by weight, with hatcho miso (there are many different types, go with your taste buds!) providing a substantial 20%.  This is comparable to the level of protein in chicken (20%) and eggs (13%).

Miso provides complementary protein because it is made from beans and grain; this means up to 72% of the protein in miso is available to the body.

As a fermented food, miso contains enzymes, which increase the body’s ability to use the nutrients in both the miso and in the foods with which it’s eaten.  Look for unpasteurized miso packaged in round plastic tubs in the refrigerator in health food or Japanese food stores.

The salt in miso acts as a natural preservative. Miso contains only 8-14% salt.  Miso also contains B12, lecithin & linoleic acid.

Tempeh

Consists of cooked soybeans bound together by whitish threads, called mycelium, to form thin slabs.  The process starts with lightly cooking and hulling split soybeans, then inoculating them with Rhizopus oligosporus bacteria.  The beans are then formed into inch-thick cakes on trays, which are soaked and set in a warm, moist place and left to ferment for about 24 hours.  When the tempeh reaches the desired state, bound together by the mycelium, the firm slabs are cut into rectangles.  Tempeh is sold from the refridgerated dairy or deli case.

People who have problems with soymilk or products containing TVP may enjoy eating tempeh due to the cooking and fermentation process which greatly reduce the oligosaccharides (natural sugars in the soybeans) and for many people are the culprits that cause flatulence!

Usually tempeh is steamed or fried (do in brown rice oil) before it is added to a dish.  It is the meatiest of all the soy products so good to start with if substituting red meat.

Soymilk

Traditional soymilk is just made from cooked, ground soybeans. To accommodate the western palate brands sold in supermarkets usually contain barley malt, flavouring or carob or a thickening agent such as carrageenan or job’s tears (a kind of barley).

Ideally a soymilk with less on the ingredients list is best (like anything;).  Bonsoy is the purest but still contains gluten so not for the gluten free.  Australian Oz harvest do a gluten free one.  Otherwise avoid soy milk (try almond or rice instead) and get your soy hit from the above!

Soy sauce

Contains gluten so I recommend tamari! Try tamari roasted almonds for a quick snack – yum!

Other Asian Soyfoods

Okara – when soybeans are pressed to extract soymilk, the fibrous mass that remains is called okara.

Yuba – The skin that forms on the top of soymilk when it is heated, carefully lifted off, and set aside or dried (a bit like ghee used in ayuvedic cooking which comes from heating butter).

Kinako – a tan powder made by grinding roasted soybeans. It has a strong taste similar to that of soy nuts.

Natto – Made from fermented soybeans (not to be confused with natto miso)

By Millie – Director of Power Healing

The Joy of Soy is a post from: Group Fitness Training Sydney Personal Training

Have you ever lost your keys, misplaced your glasses or mislaid the TV remote? I’ll bet you tried to think back to the last time you had your keys, wore your glasses or used the remote, didn’t you?

Knowing where to look is the fastest way to find something. The same thing is true of recovering your health. We’re able to help so many people because we know where to look.

One of the key tenets of chiropractic is that health is our natural state. Health is normal. When someone isn’t healthy, our first inclination is to find out what could be interfering with this natural ability. Rather than focusing on the particular symptom, we look for what might be the underlying cause of the symptom.

Nine times out of ten, we find a disturbance in the controlling or regulating impulses of the nervous system. When communications between the brain and the body are impaired, this situation can produce a myriad of conditions that go by thousands of different names.

The most common source of compromise in brain/body communication is from the moving bones of the spine. Individual segments covering the information superhighway of your nervous system can “lock up” and stress nearby nerves. Or more precisely, subluxation.

Headaches? Look to the spine.
Acid reflux? Look to the spine.
Inflamed tonsils? Look to the spine.
Asthma? Look to the spine.
Carpal tunnel syndrome? Look to the spine.
Irritable bowel? You get the idea.
Does that mean chiropractic can cure everything? Of course not. But to regain your health, it’s a great place to start looking!

By Jason Karalus Chiropractor

Looking for health in all the wrong places is a post from: Group Fitness Training Sydney Personal Training

In the last two years I have eaten a lot less animal protein and thought I would investigate the benefits of vegetarianism vs meat eaters. It was a conscious decision and I have reintroduced fish and eggs on occasion. I also have clients who are ‘new vegetarians’ and felt it time to give you the facts to sort out from the fiction, enjoy! mu x

as adapted from The Natural Health Book by Dorothy Hall

Meat and Fish are the chief source of protein in Western Civilization. Protein is the building material of the body, as new cells are made of protein and the body cannot be built without it.

Fish is not only a protein food but valuable vitamin food as well (omega 3 yes please!), and the minerals it contains are essential.  If you are not in a good state of health or your stomach is ulcerated, tense and irritated, you may find that meat protein gives your digestion a heavier job to do than other forms of protein.

About eight amino-acids have been found ‘essential’ for life and are present in meat in different quantities, depending on the cut. There are about fifteen amino-acids that the body can make itself; but it appears certain that the first eight must be obtained from foodstuffs.  This is the argument for those who eat a portion of red meat every day and the meat is a whole or ‘complete’ protein. The eight amino acids freed in the process of digestion then circulate through the cells and do the real work. If you know which vegetables give you the highest protein count (or amino-acid count), usually combined with legumes and/or grains, you include these in a vegetarian diet or eat them instead of meat protein, every so often, to provide a balance.  Remember the key is balance.

The amount of protein needed varies from person to person.  The basic need for everyone is to have sufficient protein to replace the body cells as fast as they are being destroyed, supplying more cells so that the life-growth cycle is maintained.

In children and adolescents protein food can and must be used in the diet to maintain the balance of growth to ensure well-grown adult humans.

We’ve all seen healthy vegetarians but we’ve also seen unhealthy vegetarians. The key is having adequate knowledge of what fruits and vegetables, grains, nuts and seeds contain for balanced nutrition. For example soy beans are a complete protein, exactly the same as beef, and without them a vegetarian may well be undernourished.

Another argument for vegetarianism is that many animals are killed for the benefit of meat eaters when they are in a state of terror. Fear makes adrenalin rush into their bloodstream (next time you are at the fish shop check out their eyes, if this isn’t terror I don’t know what is).If you then cook the killed meat in high heat you will lose some of the protein and it will be devitalized altogether (charcoal is the worst). In the old days when animals were killed a whole ceremony of thanks and gratitude took place recognizing one life was given up in order to save another. These days it’s more like mass consumption. So on your next meat encounter why not take a moment to give thanks for the animal that has died for you and aim for more raw meat i.e. sashimi.

It is not true that the more exercise you do the more protein you need.  The protein is more useful before or after the endurance race as opposed to during – to repair and build the cells that broke down during all the effort. However it is a fallacy is that by taking plenty of protein you can arrest the deterioration caused by age and progressively re-build the body.

Protein can also load up the excretory organs with heavy products not so easy to get rid of, and a vegetarian diet is certainly kinder to the kidneys and the bowels. A point of note if there is disease of any of the excretory organs or a family history of disease.

Meat

It is much better for you to eat organ meats – brains and kidneys and liver and tongue than to eat muscle meats. The leaner cuts of meat contain more protein than the fatty ones while the muscular flesh is more likely to be affected by what happens to the animal in the last days of its life. Beef, pork and veal livestock are artificially fattened on a force-fed, chemical diets more than when grandma cooked. Chickens have hormone pellets embedded in their flesh to fatten them quicker (though hormone free chickens are available).

Grazing animals are a little safer, but even then are often given a synthetic additive in the growth period.  It is much easier for an animal to absorb synthetic harmful substances than it is for a plant, as the plant will often die if it doesn’t like these substances.

The liver and kidneys of grazing animals contain a good proportion of copper, the mineral we need in minute amounts for our iron and calcium metabolism.  They also contain folic acid (Vitamin B9). Liver contains vitamin D and vitamin Bs and an enormous amounts of vitamin A, as well as choline to regulate liver function.  If you forgot all other meats and ate only liver and kidney you would have a great nutritional balance of protein, vitamins and minerals.  The B12 vitamin is readily available in liver and may be something you go without if you are a vegetarian unless you are eating masses of comfrey! But our livers can be easily upset chemically by the hormones or antibiotics or artificial foods given to animals so know where your chicken has come from and give thanks when you eat it!

Boiling or steaming meat decreases the water soluble vitamin Bs so bake or grill to retain more vitamin content at a moderate heat and save the juices.  Eat as soon as it has reached the point of edibility! The exception is pork which can contain parasites and worms so cooked more is better!

If you are a vegetarian and eating no grain products at all you will find it hard to obtain sufficient vitamin B from dairy sources alone. Vegetarians get the B-vitamins by eating wheat germ and yeast.

Vegetarians have good vitamin B absorption if they eat seeds and nuts.

Fish

Eat deep sea fish only.  The outstanding ones are cod and halibut, whose livers are packed solid with concentrated vitamins A and D.

Ocean fish contain iodine, like kelp, and is great for underactive thyroids!  If eating canned salmon, sardines, herrings and tuna, make sure you eat the soft bones as well for mass doses of vitamins and minerals like calcium and phosphorus for strong, healthy bones.

Fish is low in calories and the best solid animal protein to be introduced to an infant. But be careful, fish cooks quickly so don’t overcook it or even better eat it raw where possible.  Pick your fish supplier with care and if possible go straight to the trawlers. Ask if the fish has been frozen before you buy and the number one rule is look at the fish’s eyes. If the eyes are clear and full and rounded the fish has most likely been caught in last 24 hours.  If the fish eyes are dull and sunken away from the sockets, your fish could be very old.

Fish with white flesh is usually more easily digestible.

Eggs

Eggs need to be fresh, top quality, non-farmed free happy fowls running about in the open air and sunshine living on a vegetarian diet from natural sources. NOT eggs from poultry farm where thousands of anxious, distressed, overcrowded hens are subjected to artificial light and calmed by soft music to lay their eggs.

While eggs contain cholesterol they also contain lecithin which counteracts the cholesterol.  The nasty cholesterol is made inside the body but more on that in another newsletter.  Eggs are a good source of vitamin A and also contain some D, E and B – particularly biotin found in the egg white.

The egg contains all the essential amino-acids in the correct proportions – one whole average size egg would give you about 6 grams of protein.

If you eat eggs for their high calcium content or for their protein, remember that there are substitutes to replace them entirely! Like soy beans which have twice the amount.

ANIMAL-PROTEIN SUBSTITUTES

Nuts

Eating nuts fresh, raw and straight from their shell is the ideal way to enjoy them.  Shelled nuts must be  put into airtight containers immediately and kept there till you are about to eat them. It is best to buy them in their shell. Cashew nuts will never be sold in their shell due to irritating materials and thus when bought they will never have their full nutritional value.

Different kinds of nuts contain different minerals.  Nuts are not complete protein foods.  They are high in vegetable oils and are very necessary as alternative to fats from animal products. They are high in concentrated protein and low in carbohydrate so can be a good substitute for sugars and starches. You do not have to eat many nuts, as their contents are exceedingly concentrated..

Stomach acids are able to handle nuts very well when they have been broken down into small portions so CHEW, CHEW, CHEW!

Nuts do not contain uric acid, where meat can, so arthritics can eat nuts in preference to meats to keep their tissue-acid levels lower.

All nuts, except perhaps peanuts (technically a legume) and walnuts, which give a slightly acid reaction in the metabolism – have an alkaline residue.

Nut meals like almond meal, are a great additive to cooking to increase the protein content of any dish in an easily digestible way.

The nuts lowest in carbohydrates are almonds, pecans and brazils with walnuts not far behind.  The highest carbohydrate are cashew nuts.  If you are eating nuts and start putting on weight, don’t, whatever you do, stop eating all varieties of nut. Instead cut back on eating cashews and peanuts, and instead eat almonds, brazils and walnuts.

The tiny inside kernels of a particular species of pine tree are sold as pine nuts, and are of the highest protein value.  Peanuts come in a close second, with cashews not far behind. There is much more fat in cashews (about two and half times that found in almonds).   All nuts are high in calories compared with other foods but they are full of nutritional calories, not the empty ones found in some starches and sugars.

If eating nuts at night, wait at least two hours before bed as they take a long time to digest.

All the nut varieties have a very high iron content, and a tiny trace of copper to help the assimilation of the iron. We eat nuts for mineral content, not vitamins.  Most nuts are high in phosphorus and the B-group vitamins so they can benefit the nervous system.

Peanut butter? If the peanut butter separates onto oil on the top and a thick, rather dried mass in the bottom of the jar, you can know it has been untampered with and retains much more of its natural condition than if it is homogenous in texture. Hydrogenated oils help it emulsify (easier to spread) but it means you get hydrogenated fats which are useless and possibly harmful.

Nuts are certainly not a complete replacement for protein from other sources; but they are an easy addition and can play an important role for vegetarians in ensuring your protein intake is sufficient! Go nutty!

Legumes

This includes beans, peas and lentils (as well as peanuts).  To vary your protein intake have bean dishes regularly. For people adjusting to a vegetarian-type diet they can allay hunger and banish the feeling of emptiness.  Primitive peoples include beans, both dried and fresh in the diet, to fill the protein needs when sources of animal protein are scarce.

Soybeans are the best and most satisfying (see previous article ‘The joy of soy’).  There are many other choices: Kidney beans, broad beans, cannelinni beans! Mung beans are a variety of soy beans and best when sprouted. Lentil soups are a great way to enjoy this meat substitute.

You must soak the dried beans and peas, usually overnight (but don’t throw away soaking water as that is where your b vitamins are). Cook the beans in the soaking water and gradually reduce the volume (not sloshy).  Beans and peas contain Vitamin C and A when fresh and still a good source of B vitamins in their dried state and iron.

Grains

Wheat and rice are the most widely grown grain foods in the world.  The grain begins as a seed where the husk and the heart are the parts that contain most of the vitamins and minerals, but when the germ is separated from the grain, and the bran too, it is only what remains that bakers use in their white-flour-based products.  All grains are acid forming in the body.

Wheat – Wheat is most popular in the western culture.  We should try to eat whole-grain products rather than any part of the wheat grain that has been processed.  It is unfortunate that the steel rollers used in crushing wheat create heat that destroys most of its vitamin content, making stone ground flours a better choice.  Personally with the processing that occurs to make bread these days, why eat bread at all!

Oats – The grains of oats contain a tremendous amount of iron and calcium (much more than wheat or rice). Oat has a high protein content for a grain product and can be served hot (porridge) or cold (museli)!  Oats can be over processed before it gets to you, so that the quick-cooking type may have only half the nutritional value of its slower-to-cook whole type.  The less you cook a grain, the more Vitamin B it retains.

Corn – Often processed and of reduced nutritional value.  Those packaged ears of corn you can get from your supermarket, wrapped in plastic and sealed off are as good as dead and better for your compost bin.  Corn deteriorates so fast after it leaves the parent plant that it is better to grow your own or buy from organic farmers.  For easy to digest corn, try cooking in lime water and do not over cook.

Millet and rye – Millet can be used as a source of protein with low carbohydrate content.  The protein of millet is a simple one and easily digested.

Rye is lower in gluten than wheat and thus a good alternative.

Rice – Brown rice is a staple food in all the ‘Eastern’ countries where it grows but the polishing and refining of rice to make it white seems to have no justification (like white bread).  Taking away the protective layer of brown rice means losing most of the fats, proteins, minerals and vitamins in the grains.  White rice might cook faster but it is only a mess of starch with most of the original nutriment lacking. Brown rice is a balanced food and easy to cook.

By Millie – Director Power Healing

Meat or Fish or Both or Neither is a post from: Group Fitness Training Sydney Personal Training

One of the most common skiing injuries involves trauma to one of the ligaments in the thumb (ulna collateral ligament UCL) and the joint at the base of the thumb. This ligament sits on the inside of the second joint of the thumb. Although this injury does occur with some frequency in other sports, such as rugby, it is often referred to as “Skiers thumb”. The high incidence of injuries to the UCL during skiing results from the thumb being caught in the ski pole handle as the skier takes a fall. The injury is sometimes termed “Gamekeeper’s thumb” due to the high incidence of injury to the inside of the joint caused by breaking the necks of wounded game!

Not sure if many of you will be preparing wounded game over Christmas? But you may be off skiing in the Northern Hemisphere.

The position and function of this ligament is to provide stability to the joint of the thumb. Partial tears are usually treated by immobilisation but surgical repair is usually indicated for complete tears to allow for complete healing. If you have sustained an injury like this, it is essential to have your thumb assessed by an experienced physiotherapist or doctor in order to determine the extent of the injury and to predict the best treatment and outcome.

Untreated ligament tears often lead to a “lax’ or sloppy joint of the thumb and weakness and pain with pinching and grasping. Immobilisation of a partial tear involves having a simple splint made to wear over the thumb to protect the joint and allow for healing. This splint is usually worn for 3 – 6 weeks with graduated exercises for strengthening and taping for sport.

by Christine Reed Hand Physiotherapist from Sydney Road Physiotherapy

Skier’s Thumb is a post from: Group Fitness Training Sydney Personal Training

Sounds like you need a kick-start for some butt clenching weight loss ideas:

• Start the day with a squeeze of one whole lemon in warm to hot water, wait 20 mins before eating anything (this helps stimulate your P450 enzymes in the liver for more effective detoxification)
• Do some exercise before breakfast- walk, run, swim, dynamic yoga, dance, kayak, marital arts, or surf! This will help stimulate your metabolism, just watch those kilos fall off. MINIMUM 30 mins exercise daily and we want to see some sweat!
• Eat breakfast (skipping meals slows the metabolism)
• Eat 4-6 meals daily and preferably every 3 hours as this also keeps the metabolism working efficiently. Remember small meals though and not too many carbohydrates (breads, pasta, rice, potato) at night!
• Avoid processed foods and red meat.
• Reduce sugars (sucrose found in sweets, cakes, soft drinks) and hidden sugars (lactose found in dairy and fructose found in fruit). Read the label on back of foods, go to the carbohydrates section and divide the total carbohydrates section by 4 and this is how many teaspoons of sugar is in that product!
• Reduce or consider cutting out alcohol for 3-8 weeks. Alcohol is a sugar and places a burden on the liver.
• Reduce wheat as it is a common allergy and may cause bloating, reduced absorption of essential minerals and vitamins and can even create symptoms of depression.
• Try mediation or just sitting every day so you can begin listening to what your body needs as all bodies are different, unique and beautiful!

“If not you, who? If not now, when? If not here, where?” Baron Baptiste

Enjoy, Amelia - from Power Healing

Why are your pants undone? is a post from: Group Fitness Training Sydney Personal Training

What is it?

Live Blood Analysis is an exciting screening tool which can immediately show visual changes in your blood.

How is it performed?

The Hemaview is performed by simply “pin pricking” the finger and placing the blood sample on a slide. Your blood is then screened by a unique diagnostic microscope, whilst simultaneously being transferred onto a viewing monitor for patients and practitioner to observe.

Why test it?

Blood is the essence of health. Red blood cells deliver life sustaining oxygen and nutrients to the 75 trillion cells that compromise the human body via blood vessels. Red blood cells also remove waste products. So looking at your blood allows us to assess aspects of your overall health, addressing:

• Poor nutrition
• Stress
• High fat diets
• Oxidative damage
• Liver health and such – detoxification requirements
• Blood insufficiencies

The Hemaview can immediately detect inflammation, toxicity, nutrient deficiency, infections and more. Indeed, the Hemaview is a very useful tool when initiating a detoxification program where you can see the difference in your health.

The Live Blood Analysis allows us to track your progress during various treatments. The Hemaview is used as a tool with interpreted results correlated with your health history.

By Millie – director of Power Healing

Hemaview or Live Blood Analysis is a post from: Group Fitness Training Sydney Personal Training

Headaches and Neck Pain

The recipient of some of the greatest benefits of a regular exercise routine is – you guessed it – your heart! But many people think that exercise has to hurt to help – so they give up before they ever even get started because they don’t think they have the stamina, or the willpower, to stay in the exercise game for the long haul.

Not true! Did you know that a minimum of 20 minutes of aerobic exercise just three times a week provides heart-healthy benefits? Twenty minutes of hiking, brisk walking, bicycling, swimming or any other type of non-stop, continuous exercise is all it takes. Strenuous exercise isn’t what’s needed to make your heart and lungs healthier, moderate aerobic exercise is what does the trick and it’s a far easier commitment to make!

In addition, regular aerobic exercise helps to lower your bad cholesterol, the kind that clogs arteries and may lead to coronary artery disease, and raises your good cholesterol, the kind that helps clean out your arteries. High cholesterol poses an additional risk to your heart because blocked blood vessels can cause a heart attack that often leads to death.

When you perform moderate aerobic exercise, you engage large muscle groups for an extended period. This form of exercise enables your heart to pump oxygen-filled blood more effortlessly throughout your body, which lowers your blood pressure and your risk for heart disease.

Exercise, nutrition and regular chiropractic checkups are all part of a healthy lifestyle that extend your life and help you to enjoy more of it! If it’s been awhile since your last life-affirming adjustment, then take action now!

By Jason Karalus – Chiropractor

It Doesn’t Have to Hurt to Help! is a post from: Group Fitness Training Sydney Personal Training

Phantom limb pain is the experience of pain in a body part that does not exist. Seventy percent of people who lose a limb experience a phantom limb. It’s not all legs and arms either. Phantom breasts, penises and tongues have been reported. We believe that all pain sufferers could benefit from known more about phantom pain.

One of the lessons comes from the apparent realness of the phantom limb. It can itch, tingle and hurt. The phantom limb’s symptoms worsen when the person becomes stressed. The symptoms worsen when someone comes close to where the body part would have been. Some people have reported feeling rings on phantom fingers, old surgery sites, and hands still clenched as though on a motorbike handlebar. Some report phantom legs that ‘can’t stop walking’. Pain after amputation is usually more severe if there was pain before amputation. This is a type of pain memory.

Phantom limb pain tells us about the representation or map of the limb (the ’virtual limb’) inside the brain. In fact, many virtual bodies are held within the brain. Our virtual bodies let us know where our actual body is in space. Try closing your eyes and reaching for a cup. You can still do it because your brain uses the virtual body to know where the real body is. In phantoms, although the leg is missing the virtual leg and the relationship of the leg to the rest of the body is still represented in the brain.

Children can have phantom limbs even if they are born without limbs². What this tells us is that there must be a virtual body in the brain from birth. This virtual body is further constructed, refined and added to as we grow and do new things. Take, for example, learning to knick a ball. The map of the leg would link to areas in your brain that are involved in balance and coordination and the use of particular muscles.

Perhaps the only good side-effect of a minor brain injury is that pre-existing phantom pains may go. Some studies using brain imaging have shown that phantom pain is associated with extensive alterations in the way that the brain is organized. In fact, imaging studies show that marked changes occur in the brain with any chronic pain situation, not just phantom pain. These alterations result in changes in the virtual body. For example, in the case of phantom leg pain, the brain area related to the leg actually ‘smudges’ so that there is no longer a clearly outlined virtual leg in the brain.

From Clinton from Harbour Osteopathy & Natural Therapies

The Phantom in the body – The idea of the virtual body is a post from: Group Fitness Training Sydney Personal Training

Fish oils:

Contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Brown Rice:

Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see “instant” on a food label, avoid it.

Brewer’s Yeast:

Contains vitamins B1, B2 and B3. Brewer’s yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This super food packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer’s yeast a no-brainer for treating depression.

Whole-grain oats:

Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

Cabbage:

Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favourite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

Also worth mentioning:

Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression.

Things to avoid

If you feel you are depressed or at risk for depression, you also need to avoid certain foods and substances. Some commonly prescribed drugs — such as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson’s drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs — contribute to depression. If you are taking any of these, don’t quit them without talking to your doctor; but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.

You should also avoid caffeine, smoking and foods high in fat and sugar. Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.
Other non-food things to do

• Get plenty of sunshine. Natural sunlight is a proven cure for depression.
• Engage in regular exercise at least three times per week. Exercise lifts and mood and alters brain chemistry in a positive way
• Experience laughter. It’s good medicine.

Take a high quality range of mood boosting supplements to help even more…

By Millie – Director of Power Healing
Source – http://foodmatters.tv/_webapp/Top_Five_Foods_for_Beating_Depression &  www.naturalnews.com

The five foods for beating depression is a post from: Group Fitness Training Sydney Personal Training

The exact effects of age, culture and gender on pain are difficult to study and are not fully understood, although research in the area is developing quickly.

AGE

The medical view has often been that older and younger people feel less pain than middle-aged people. This is not true. The pain management skills are of equal use for all ages, with adaptation where necessary. Generally speaking, if a railway crossing boom-gate falls evenly on a 10 year old, a 45 year old and a 62 year old they will all say it hurts at about the same amount of force. That said, the response of being struck will vary according to age. A baby will scream, a child will cry, and adult may react in various ways.

The prevalence of some pains, such as back pain, varies throughout the lifetime. For example, the over 60s have less back pain than the under 60s. This shows again that pain is not necessarily related to the amount of degeneration in tissues.

We begin attributing meaning to pain from a very early age. Have you ever noticed that when infants hurt themselves, they often look to their parents before screaming with pain? Parents can ‘inform’ infants about the meaning of the sensory input they are receiving (health professionals also inform patients about the meaning of sensory inputs). The early impact of meaning has been investigated in association with injections; the second injection a child receives usually causes more pain behavior (e.g. screaming, avoidance) than the first. Also, during immunization the pain behaviors of a young circumcised by are more obvious than a non-circumcised boy.

GENDER

Differences in pain experiences might be due to reproductive organs and/or societal gender roles. For example, they might follow stereotypes: mother or father roles, women wearing high heels, men with beer bellies, women with big breasts, stereotypical job demands, hobbies or sports played. These differences in pain are usually caused by different societal roles not different physiology.

There is a popular myth that females have a lower pain threshold and tolerance than males, at least until females go through labour. At which time their pain threshold and tolerance ‘magically’ rises. It is more likely many females will report pain more honestly until they have experience labour, at which time they feel ‘obliged’ to be ‘tougher’. There is still a tendency to under-medicate female pain patient in comparison to males, which suggests health professionals may ‘psychologise’ the pain of females more than the pain of males.

We should also acknowledge that most pain research to date has been done on male animals by male researcher. Perhaps our understanding of pain will change when these conventions of research change.

CULTURE

Initiations are a great example of cultural influences – they often involve sever injury but are rarely described as painful. Why would pain be a sensible response when the point of the initiation is to enter manhood? What about the Easter crucifixions (voluntary) in the Philippines – little or no pain is reported. Now, why would pain be sensible when the point of the crucifixion is to get closer to God?

Many studies report differences in pain thresholds and response between people in different cultures. For example the level of radiant heat found to be painful to Mediterranean peoples is merely regarded as warm to northern Europeans³⁶. Do Mediterranean people have a greater reason to consider radiant heat to be dangerous?

Your pain will never be the same pain as that experienced by your health professional or anyone else for the matter.

From Clinton from Harbour Osteopathy & Natural Therapies

Age, gender, culture and pain is a post from: Group Fitness Training Sydney Personal Training

Zen master Keido says, “Zen teaches us how to live by inquiring into and clarifying ourselves. This self-questioning is well suited to our contemporary ways of thinking. Rather than seeking salvation through an “other” or through grace, we achieve it on our own. Today, just as in the 1960s, plenty of people profess an interest in Zen. The real difference now is that more of them are willing to go through the practice and find out for themselves.”

This month mu challenges you to find out for yourself your best diet, your best exercise, your best way to spend your day.  You may want to try eliminating or adding things to your day/diet/thoughts for example. Stop drinking coffee for a week, or red meat and see how you feel.  Think only positive thoughts even when they are negative and see how you feel at the end of the week or why not even sit and meditate for just 3 minutes a day!  Or for the more extreme say yes to everything for one day and see what happens (yes man!!)

For the willing participants please email amelia@mu.id.au and let me know the challenge you lovingly and openly undertook! We can check in again next month with some results.  Go students of zen, fly!! mu xx

By Millie – Director of Power Healing

Zen is a post from: Group Fitness Training Sydney Personal Training

Some of the simplest, everyday things can reveal long-standing neglect.

I can’t even count how many times a patient has walked into my practice with some kind of ache or pain and said, “But, Doc, I have no idea what happened, I didn’t do anything!” Really?

What many patients don’t know, or don’t understand, is that it’s not always a case of what you did five minutes ago, or what you did yesterday, or even what you did last week that’s causing the current problem; it’s more a case of “the straw broke the camel’s back,” no pun intended!

Sometimes it’s chronic stress that wreaks havoc on your nervous system and finally causes your back to “go out” or a “pain in your neck” because of the strain of carrying the weight of all that stress on your back and neck.

Or maybe it’s some underlying long-term health problem that you’ve failed to address that finally manifests itself in pain of some sort that forces you to look at the real cause of the symptom (pain).

So, you walk outside to pick up the newspaper and you feel a sharp pain in your lower back. But picking up the newspaper certainly didn’t cause that!

Let’s use an everyday example to demonstrate. You go to the local eatery and put your purchase on your bank debit card. All of a sudden, bells and whistles go off because you didn’t have enough in your account to cover that charge. It’s not this charge that “broke the bank,” it’s all the money you spent before this purchase and the fact that you didn’t properly manage your account in the first place that put you in this predicament. Now, you’re faced with overdraft charges, embarrassment and the inconvenience of having to deal with the situation.

It’s the same with your health…ignore it and it will find a way to let you know you’re overlooking something.

The best way to stay on top of things so you don’t wind up “over spent” is to stay on schedule with your chiropractic adjustments, eat healthy foods, sleep at least eight hours each night, and learn how to manage your stress (exercise, yoga, meditation, a relaxing hobby, etc.)

By Jason Karalus Chiropractor

But doc, I didn’t do anything! is a post from: Group Fitness Training Sydney Personal Training

Hamstring muscle injury is one of the most common muscle injuries sustained by athletes (Slavotinek et al 2000). This injury is associated with sprinting or jumping and is therefore often sustained by athletes playing sports such as soccer, rugby, basketball, and netball. These injuries represent a significant source of time lost from competition.

The role of the HAMSTRING is to bend the knee and to move the thigh backwards as you would during a running stride or kicking motion. Because the hamstring creates power for this movement it is vital for effective running, sprinting and kicking. The HAMSTRING is made up of three muscles shown in the picture below.

HOW DOES the HAMSTRING GET INJURED??

During running and sprinting the hamstring muscle group works hard to slow down the moving limb as it swings out. When the foot strikes the ground the hamstring is working at its hardest but is also on full stretch. So the muscle needs to be clever and be strong enough to control the movement but in a lengthen position. A shorter/tighter hamstring will therefore always be more at risk for injury.

Which is why you will always hear us say STRETCH YOUR HAMSTRINGS for ALL SPORTS!!!.

HOW CAN PHYSIOTHERAPY HELP?

At Sydney Road Physiotherapy your Physiotherapist can assess the injured muscle and tell you which grading category your injury falls into allowing an estimated time for return to sport. They will then be able to use a variety of techniques such as massage, ultrasound, and sometimes strapping/compressive bandage to facilitate recovery. Once the muscle injury is strong enough your Physiotherapist will ad-vise you on some stretches and strength work to complete to allow a safe return to sport.

From Sydney Road Physiotherapy

Hamstring Injuries Explained is a post from: Group Fitness Training Sydney Personal Training

Pain really is an amazing experience. Most of us have heard stories where people have had severe injury and no pain at the time of injury. Severe injury creates lots of loud alarm signals that pour into the brain, but these do not necessarily result in pain

The amount of pain you experience does not necessarily relate to the amount of tissue damage you have sustained.

In emergency rooms all around the world, patients present impaled by various objects. Many are lucky because the object may not have interfered with vital organs and many report little or no pain.

There are many stories from wartime. Take the World War II veteran who had some routine chest x-rays done. They revealed a bullet that had been lodged in his neck for 60 years;  he never knew. Many stories involve soldiers in wartime who have a severe injury, even losing a whole limb, yet who report little or no pain. Those who suffered traumatic amputations in wartime and commented that there was no pain usually reported the injury in innocuous terms, such as a ‘bump’ or a ‘thump’. In other situations, severely burnt people have run back into burning houses to save children; sports men and women have accomplished amazing feats despite severe injury.

But the ratio of the amount of injury to the amount of pain swings the other way too. What is it about a paper cut? It’s not deep, there’s not much damage, but it really hurts, it stings, it makes you annoyed and you can’t believe that a paper cut could hurt that much.

Obviously what’s happening in your tissues is just one part of the amazing pain experience. The brain is obviously involved.

Low back pain and headache are among the most common pains in humans. In low back pain, research has shown that the amount of disc and nerve damage rarely relates to the amount of pain experiences. In fact many of us have scary sounding disc bulges, even squashed nerves, yet may never have any symptoms.

This can be a bit frightening, but it is really quite relieving. Many changes in tissues are just a normal part of being alive and don’t have to hurt.  What’s more, these changes don’t necessarily have to stop anyone leading a very functional and active life. It is very likely that an x-ray of an older person’s spine will reveal changes which could be described as arthritic or degenerative. However, they can still function very well.

Simply, if there is no pain it means that these changes in tissues are not perceived by your brain to be a threat.

We couldn’t resist another common example of extreme forces on the body yet no complaints of pain. A football player who scores a significant goal is likely to have his entire team jump on him; a weight of nearly a tone. Yet he will always jump up smiling and keep playing often better than before. But under different circumstances a minor injury may be sufficient to lead a person into a life of chronic pain.

Pain is indeed complex. There is a well reported syndrome called the Couvade syndrome, in which the father experiences labour pain. In some societies people believe that the more pain the father displays the better father he will be. Some wives actually look after the husband while delivering the child.

Hypnosis is fascinating. There are many records of people who have undergone major surgery while hypnotized, without medical anaesthesia. How can this be? The alarm bells in the tissues would still ring as the scalpel slices through skin and muscle, yet there is no pain.

People around the world consume around 100 billion aspirin tablets per year.  It’s a known fact that the shape of the tablet plays a part in the effectiveness of the drug. Transparent capsules with coloured beads work better than capsules with white beads, which work better than coloured tablets, which work better than squared tablets with the corners missing, which work better than round tablets.

Many and varied cues may relate to the pain experience, but it is the brain which decides whether something hurts or not, 100% of the time, with no exceptions.

From Clinton from Harbour Osteopathy & Natural Therapies

(Extract from ‘Explain Pain’ by David Butler & Lorimer Moseley)

Explain Pain (2003) David Butler & Lorimer Moseley

Amazing Pain Stories is a post from: Group Fitness Training Sydney Personal Training

Serves 4

550g tinned borlotti beans
110g macaroni
2 tbsp olive oil (or butter)
1.5 litres vegetable stock
2 tbsp fresh rosemary, finely chopped
1 onion, finely diced
2 cloves garlic, peeled and crushed
3 tbsp tomato puree
Parmesan to serve – shaved

Drain and rinse the beans. Heat oil in a large saucepan, add onion and cook on a medium – low heat for 10 minutes or until the onion is soft without colouring. Add the garlic and cook for a further 2 minutes, now add the tomato puree and rosemary, stir then add the beans and 1.5 litres stock. Bring to the boil then simmer gently for 20 minutes.

Season with salt and pepper then pour half the soup in to a blender and blend until smooth, return the pureed half to the pan and bring to a simmer. Add the macaroni and simmer for 10-12 minutes until the pasta is cooked. Serve immediately dressed with lots of shaved parmesan.

By Georgina White – Simply Sumptuous Foods

Tuscan Bean Soup is a post from: Group Fitness Training Sydney Personal Training

Podiatrists and Pediatricians are often confused with each other. Podiatrists look after all aspects of feet and Pediatricians look after children’s health. Both start with a ‘P’ and are complicated sounding so some people get us confused.

Chiropodist, also look after feet and are the U.K based form of foot health care. In the olden days (pre 1970’s) Chiropodists were the primary foot health careers in Aust. And involved the care of skin and nail problems.

In the USA in the 1960’s, President Johnson had foot problems, and wanted some answers. It was the time of the space race and with plenty of money around, he commissioned health-minded scientists to study feet. These studies are what now is the basis of modern day foot biomechanics and a whole new profession “Podiatry”.

In the 1970’s Australian Chiropodists were very frustrated with the lack of knowledge and poor results they were getting with their humble efforts at treating foot problems.

The 1970’s also saw an increase in the number of people involved in sport; jogging, squash, more competitive tennis, netball, hockey, football (all codes), all becoming popular. The need for practitioners to treat problems was gaining momentum, so to better training methods and better footwear etc.

The U.S.A. Podiatrists were treating feet very differently and getting good results. Australian Chiropodists decided to follow this new direction and in the 1970’s changed the ‘Registration Act’ and training to become “Podiatrists”

Podiatrists in Australia still use their Chiropody skills to treat superficial skin and nail problems because there is a huge demand for these therapies. This is especially high in patients with medically associated problems including; auto-immune problems, all the arthritis issues, smoking related peripheral vascular disease, all cardiac disease, respiratory disease, Endocrine problems such as Thyroid and Diabetes (becoming a huge issue in health today) and many more. All these medical problems affect feet and some podiatrists only treat these medically compromised feet.

Some podiatrists have decided to specialise in surgery and in the U.S.A most Podiatrist’s are surgeons. We have a small group of Podiatric surgeons in Australia who are slowly gaining momentum and attend to such problems as, neuromas, arthritic big toes, bunion surgery and many other foot procedures.

However, the use of biomechanics is relevant in all of the above areas. Australian trained Podiatrists know how to treat feet biomechanically, it is part of our undergraduate degree.

Some Podiatrists like myself prefer to be general practioners and deal with all aspects of Podiatry (excluding major toe and foot surgery).

Podiatry is a young profession.

By Angela from Balgowlah Podiatry

Podiatry – Sorting out the confusion and a bit of history is a post from: Group Fitness Training Sydney Personal Training

It’s been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish… All before making a human. He made and provided what we’d need before we were born. These are best & more powerful when eaten raw.   We’re such slow  learners…

God left us a great clue as to what foods help what part of our  body!

God’s Pharmacy!  Amazing!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye… And YES, science now shows carrots greatly enhance blood flow to and function of the  eyes.

A  Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

A  Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums.  Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don’t have enough sodium in your diet, the body pulls it from the bones, thus making them weak.  These foods replenish the skeletal needs of the body.

Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female – they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this?  It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow.  Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries

Oranges, grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body’s cells. Today’s research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

By Millie from Power Healing

God’s Pharmacy is a post from: Group Fitness Training Sydney Personal Training

Preparation time: 15 minutes, cooking time: 5 minutes. Makes 4–6 patties

• 400g (14oz) lean chicken mince (ground chicken) or tuna
• 1–2 tablespoons tamari
• 1 tablespoon grated fresh ginger
• 1 garlic clove crushed
• 1/2 cup chopped coriander (cilantro)
• 1 large carrot, grated
• 1 cup grated sweet potato (yam)
• Spelt or wholemeal flour to coat patties
• Small amount of butter or coconut oil

Place all the ingredients, except the spelt flour, in a food processor and blend until smooth. Transfer the blended ingredients into a bowl. Shape into four or six burgers and toss lightly in the spelt flour.

Heat a little butter / oil and cook patties for 3–4 minutes each side. Alternatively brush patties with butter / oil and bake in the oven, turning once. Serve with steamed vegetables.

By Zoe Bingley-Pullin Nutritionist and Chef (cooking oil modified by Michael from Vivos Active)

Chicken and Vegetable Patties is a post from: Group Fitness Training Sydney Personal Training

The key to good health begins in the digestive system. Here are a few tips to assist with health in this area.

Foods to avoid:

• Chocolate
• Biscuits
• Lollies
• Honey
• Dried fruit
• Alcohol
• Fizzy drinks
• Coffee and tea
• All carbohydrates past 4:00pm
• White bread, white pasta, white rice
• Yeast

Teas that aid digestion:

• Dandelion tea
• Peppermint tea
• Madura green tea
• Fresh ginger tea

Drink at least 2-3 litres of water per day and Include protein in every meal e.g. Tuna, salmon, lamb, sheet yoghurt, goats cheese, tofu, nuts (no peanuts), legumes, brown rice lentils, chip peas, beans.

By Zoe Bingley-Pullin from Nutritional Edge

Digestive Health – Basic Nutritiiional health is a post from: Group Fitness Training Sydney Personal Training

Maintaining the integrity of the outermost layer of the epidermis is crucial for the barrier function of the skin. Known as the stratum corneum, this protective layer is like a fortress, composed of a ‘bricks and mortar’ type structure, where the ‘bricks’ are the corneocytes and the ‘mortar’ is the surrounding lipid layer which holds the bricks in place.

These two components work together in maintaining skin function. Corneocytes not only provide physical structure, but also produce natural moisturising factors (NMFs) which attract and retain water in the stratum corneum. Where there is damage to the lipid-rich extracellular domain (i.e. from excessive exposure to irritants like soapy water and detergents or the use of topical corticosteroids), these NMFs may be leached from the corneocyte, compromising the hydration capacity of the skin. The resultant transcutaneous water loss actually impedes the activity of desquamatory enzymes in the stratum corneum which are responsible for proper skin shedding, ultimately leaving the skin dry and flaky.5

A Case of Leaky Skin?

Much like leaky gut, damage to the ‘bricks and mortar’ structure of the stratum corneum allows the penetration of antigens and other harmful substances through the barrier to the living layers of the skin, where they can drive an immune response. In fact, repeat exposure to an irritant is a recognised factor preceding the onset of allergic dermatitis due to heightened sensitivity.7 Disruption to the ‘mortar’ of the stratum corneum may also compromise the ability of these lipids to impede microbial growth, leaving the skin even more susceptible to pathogenic insult and subsequent infection.8

Nourishing the Skin from the Inside Out

Zinc and essential fatty acids are two integral nutrients which play a fundamental role in maintaining the integrity of the ‘bricks and mortar’, respectively. Zinc, as a vital component of the zinc finger transcription factor Slug, plays a pivotal role in the lifecycle of the structural components of the epidermis. More specifically, Slug controls aspects of the keratinocyte lifecycle including differentiation, adhesion, and migration, as well as the induction of inflammatory mediators.⁹

Not only is zinc essential for the ‘bricks’ in the epidermis, it is also a potent inducer of metallothionein (a free radical scavenger), as well as being a cofactor for the optimal function of matrix metalloproteinases which help to clear damaged tissue and promote wound healing.² Zinc and Vitamin C Powder provides 22.5 mg of elemental zinc per serve, and may assist in the maintenance of healthy skin and promotion of wound healing.

Essential fatty acids are another component which are central in maintaining the barrier function of the skin by supporting the corneocyte membrane integrity, as well as providing hydration and antimicrobial defence.⁶ Omega-3 fish oils, in particular, may provide a powerful strategy in alleviating the inflammation and infection which commonly drive so many skin conditions. High Potency Ultra Pure EPA/DHA Liquid is a convenient way to offer this key cutaneous nutrient, which is a concentrated source of high quality fish oil, providing 4.6 g of anti-inflammatory omega-3 per serve.

By Millie from Power Healing

FOCUS ON THE SKIN – Nature’s wrapping Paper is a post from: Group Fitness Training Sydney Personal Training

Vegetable Ingredients:
1 carrot, chopped
1 potato, peeled and chopped
½ cauliflower, cut in to small florets
8 baby corn, cut in half
10 button mushrooms

* you can add any selections of your favorite veggies if you want to mix it up.

Curry Sauce:
1½ tbsp curry powder – madras style
½ tsp chilli powder (use more if a mild powder)
1 stalk lemongrass, chopped
3 cloves garlic, peeled and finely chopped
Finger size piece of ginger, finely chopped
½ onion, roughly chopped
2 shallots, finely chopped
2 bay leaves
4 basil leaves
300ml coconut milk (low fat)
Pinch salt and pepper
2-3 tbsp Coconut oil or vegetable oil

Boil the vegetable ingredients (except the mushrooms) until half cooked, time will vary depending on vegetables used and how big you have chopped them.

Saute garlic, onion and ginger in oil over a medium heat for a few minutes until fragrant. Add curry powder, salt and pepper, bay leaves, basil and lemongrass, stir well and cook for a few minutes. Pour in coconut milk stir and bring to a simmer. Add vegetables and chilli powder and cook on a low heat for 10-15 minutes or until vegetables are cooked. Serve with boiled rice and a sprinkle of fried shallots and garlic slices.

By Georgina – Simply Sumptuous Foods

Kare Sayur – Vegetable Curry is a post from: Group Fitness Training Sydney Personal Training

Do You Hate Wasting Food?
Are you from a family where you were told to eat all your food and not waste any? Or are you happy to over-buy, over-eat and waste food? Below are some interesting facts, we all should know about just how much food we are wasting and the effects it is having on our homes.

Food Waste in Australia

• Australians are throwing away food worth $5.2 billion a year, with the average household wasting $616 of food a year.
• Australians waste close to 3 million tones of food per annum, or 136 kilos per person per annum
• Australians discard up to 20% of the food they purchase = 1 out of every 5 bags of groceries they buy
• An estimated 20 to 40% of fruit and vegetables rejected even before they reach the shops – mostly because they do not match the supermarkets’ excessively strict cosmetic standards
• Dumping a kilo of beef wastes the 50,000 liters of water it took to produce that meat, throwing out a kilo of white rice will waste 2,385 liters, and wasting a kilo of potatoes costs 500 liters!

Homelessness and Food Insecurity in Australia

• On any given night there are 105,000 homeless people across the country. That’s 1 in every 200 Australians is homeless
• 15 % of clients of major welfare agencies do not enjoy a decent meal at least once a day
• 60,000 low income working families in Australia go without meals or are food insecure
• In Australia one million children go to school without breakfast or bed without dinner every day and two million people rely on food relief in Australia at some point every year
• 24 to 35% of school lunches end up in the bin

Landfill and Environmental Impact in Australia

• 3.28 million tones of food is driven to landfill in Australia each year
• 47% of municipal waste to landfill is food and green waste
• Food waste in Australian landfills is the second largest source of methane
• 10% of rich countries’ greenhouse gas emissions come from growing food that is never eaten

Worldwide

• The rich countries have nearly twice as much food as is required by the nutritional needs of their populations
• Up to half the entire food supply is wasted between the farm and the fork
• All the world’s nearly one billion hungry people could be lifted out of malnourishment on less than a quarter of the food that is wasted in the rich countries
• The bread and other cereal products thrown away in households alone would have been enough to lift 30 million of the world’s hungry people out of malnourishment

What you can do to decrease your food waste impact:
1. Do not over cater
2. Buy only what you need
3. Only put the amount of food you think you will eat on your plate – only go back for more if required

Who’s doing what?
OzHarvest is a non-denominational charity that rescues excess food which would otherwise be discarded. This excess food is distributed to charities supporting the vulnerable in Sydney, Canberra, Newcastle and Adelaide. They were founded in Sydney, November 2004. We began with one van and delivered 4,000 meals in our first month of operations.
Currently in Sydney OzHarvest delivers 150, 000 meals per month with a fleet of 7 vans.
Australia wide OzHarvest delivers 180, 000 meals per month with a fleet of 10 vans.
OzHarvest believes that good food should not go to waste. In fact, by distributing it to those in need, we turn excess food into a resource and save thousands of kilograms of food from being dumped as landfill each year.
Food is generously donated by those with excess. By distributing this food to various charities, we assist them to better and more efficiently address the underlying social problems in our society. With this support charities are able to redirect funding to programs assisting those who are disadvantaged or at risk.
1. OzHarvest currently pick up 15 tonnes of good food every week in Sydney alone
2. OzHarvest believes that good food should not go to waste. In fact, by distributing it to those in need, we turn excess food into a resource and save thousands of kilograms of food from being dumped as landfill each year. For more information go to www.ozharvest.com.au

Can you donate?
If you are a:

• Cafe
• Supermarket
• Caterer
• Function centre manager
• Tourist operator
• Hotelier
• Food wholesaler
• Retailer of food
• Restaurant owner
• Deli owner or
• Other food provider

and would like to donate your excess food please contact us.
If you are having a function and would like to donate ‘unexpected overs’ please ring us on 9516 3877 to arrange collection.
Please note that we can only accept food from professionally catered events and licensed food caterers – not individual homes.

From By Zoe Bingley-Pullin from Nutritional Edge and Ozharvest

Referenced from:

-The Australian Institute ‘What a waste – An Analysis of household expenditure on food’ Nov 2009 D. Baker, J. Fear, R. Denniss
-www.foodwise.com.au
-Australian Bureau of Statistics, Counting the Homeless 2001 (2006)
-Mission Australia, Anglicare, Australian Council of Social Service, Social Policy Research Centre and the Brotherhood of St. Laurence, Left Out and Missing Out: Voices from the Margins (2007) and Left Out and Missing Out: Disability and Disadvantage (2007)
-VIC Health, Healthy Eating – Food Security Investment Plan 2005 – 2010 (August 2005) available at www.vichealth.vic.gov.au/~/media/ResourceCentre/PublicationsandResources/healthy%20eating/VicHealth%20Food%20Insecurity%20Investment%20paper.ashx
www.feeding5k.org/food-waste-facts.php
- Smith, B. (2005), cited in Edwards, F. and Mercer, D. (2007), “Gleaning from Gluttony: An Australian Youth Subculture Confronts the Ethics of Waste”, Australian Geographer, vol. 38, no. 3: 279-96, p280
- EcoRecycle Victoria (2005), Information Sheet 2 – Waste Facts, last modified March 2005, from www.sustainability.vic.gov.au/www/html/2039-waste-and-recycling-information-sheets.asp
-www.feeding5k.org/food-waste-facts.php

Food Wastage is a post from: Group Fitness Training Sydney Personal Training

By Millie from Power Healing

Top 5 Tips to Keep Your Brain Young is a post from: Group Fitness Training Sydney Personal Training

INGREDIENTS
2 cups fresh broccoli chopped into florettes
2 cups fresh yellow squash chopped into medium pieces
1 cup sweet potato chopped into medium chunks (can alternate with parsnips or beetroot if avoiding potato)
Fennel seed
pepper
oregano

*Use organic produce where possible

METHOD

Wash all vegetables well before chopping. Place chopped vegetables in a large heavy based saucepan.
Fill saucepan with water till vegetables are almost covered. Add 1/2 teaspoon Fennel seed, 1/2 teaspoon pepper and 1 tsp oregano. Place a lid on the saucepan and bring to the boil. Reduce heat and simmer gently till vegetables are tender. Puree the soup with a blender. Adjust seasonings if necessary. Enjoy! SERVES 4-6

Nutritional information – Calories = 267. Rich in Vitamin A and C for healthy immune function (especially in Winter) and glowing skin!

Blended vegetable soups are generally good for all but selecting the right blend of vegetables is what ensures taste and saeity.

By Millie – Mu Naturopathy and Power Healing

Blended Vegetable Soup is a post from: Group Fitness Training Sydney Personal Training

Fruits and vegetables are excellent sources of a wide range of vitamins, minerals, enzymes, and other nutrients, including phytochemicals – compounds that have been shown to combat cancer.  More and more of these healthful substances are being found all the time, here are just a few, enjoy!:

The Yellow Grapefruit – Very refreshing weight loss wonder!
This pungent powerful detoxifier is a remedy for weak livers and gallbladders!  Especially good for alcohol intoxification, poor digestion and increases appetite!  Eat it to help lower your blood cholesterol as the pulp is of vital importance!  Yellow Grapefruit has antioxidant status due to high amount of Vitamin C.  Beneficial for allergies, anaemia (vitamin C increases iron absorption) and can help increase immune function and low appetite during pregnancy.

The pink grapefruit
Just like my brother only some people think I taste better (check)

Lemons and Limes
Good for colds, flus and parasite infestations as destroys putrefactive bacteria in both intestines and mouth due to the stimulation of phase 11 P450 enzyme detoxification in Liver.  Also good for cigarette smokers and those participating in high strenuous exercise activities due to Vitamin C content beneficial for the Adrenal Glands!  Why not start your day with 1/2-whole squeezed lemon or lime in warm-hot water every morning 20 minutes before food, add some skin for extra bioflavonoid activity and remember Vitamin C is required for the synthesis of collagen which is essential for glowing skin!!

“Lemon is perhaps the most valuable fruit, therapeutically, for people who have eaten a high fat/protein diet”

Oranges
Remember eating them on the netball or soccer side lines?  Why?  Third highest fruit containing Vitamin C which is beneficial for the adrenal glands and they produce a number of hormones when under stress.  Oranges are considered by some a super food but be careful as common allergy in some!  Good for those with a weak appetite.

Pears
Williams variety are low in salicylates therefore good for those with allergies and sensitivities.  In Traditional Chinese Medicine used as a lung tonic (eliminates heat) and for constipation.  Great option for healthy desserts for kids and adults (watch what you put with them though) or poach them ready to have over your muesli!  Keep the skin on for extra fibre as very high in natural sugars (fructose).

Pineapple
A Bromelin containing fruit.  What is Bromelin? An enzyme which increases digestive ability (and can destroy worms).  Also contains Manganese which is great for twitching eyes, supports bone health helping prevent osteoporosis and bone fractures.  Not for those with peptic ulcers or severe arthritis.  Once you start though you often can’t stop!

Strawberries – Berry good for you!
Very rich in Vitamin C and Silicon = skindelicious, watch out Megan Gale!  Also low glycemic index (low in natural fruit sugars).  Good for weak spleen.  Also contains ellagic acid which neutralises carcinogens before they can damage DNA, protects you from aflatoxin (found in a number of foods including peanuts).  Nitrosamine, a common cancer producing chemical found in some meat is put out by the action of these magical berries.  Strawberries also contain isothicynates, also cancer fighting.  Last but not least strawberries contain quercetin (bioflavonoids) which inhibits the release of antihistamine, a hay fever solution?

Why Berries?
Berries are a great snack in the kids lunch box.
Strawberries have more Vitamin C than oranges
Berries contain more phytonutrients that boost your immune system
Berries are low GI!
You can also try frozen berries in a smoothie or after dinner treat (once defrosted!)

Bananas
High in natural sugars (fructose), this complex carbohydrate is good for those wanting to want a marathon or growing kids!  High in potassium and magnesium, bananas can help strengthen the stomach lining and lower blood cholesterol.  Try freezing me without my skin and I do a good substitute for ice cream!

Apples – Adam tempted Eve with Golden Delicious or was it a Granny Smith?
A gentle digestive, apples are great for juicing.  Cleansing beautifully for the liver and gallbladder, helping soften gallstones.  Apples contain the fibres pectin and cellulose.  The normal functioning of the Intestinal tract depends upon the presence of adequate fibre.

And when you crush an apple with your teeth, say to it in your heart “Your seeds shall live in my body, and the buds of your tomorrow shall blossom in my heart, and your fragrance shall be my breath, and together we shall rejoice through all the seasons”  Kahil Gibran, The Prophet

Pomegranates
The jewels in the fruit crown.  The leathery-skinned, grapefruit-sized fruit with the sweet-tart juice may help with heart disease, cancer and problems associated with aging. It’s loaded with antioxidants, vitamins, potassium, folic acid and iron. Pomegranates are the new super food.

Mangoes

Rich in Vitamin A, this naturally sweet fruit is called ‘God’s fruit’.  Eating ripe fresh mangoes is good for the skin and for people with high blood pressure.  Mangoes are better blended rather than juiced and are good mixed with other ingredients such as coconut milk.

Papaya
Rich in digestive enzyme papain (especially in under ripe papaya), this helps to digest protein and other foods in the stomach which tonifies the stomach as a digestive aid.  It’s worm destroying capacity is bolstered by removing the skin and soaking in organic apple cider vinegar for one day!

Plums

A stone fruit with antiviral, antibacterial, and a natural laxative.  The yellow variety builds body fluids and is used for liver diseases and diabetes.  If you subscribe to the blood type diet, good for blood type A!

Grapes
Blood tonic containing cell salts (such as sodium and potassium) known to build and purify the blood.  Used as a diuretic and to treat rheumatism and arthritis.  Grape phytochemicals such as resveratrol, a polyphenol antioxidant, have been positively linked to inhibiting cancer, heart disease, degenerative nerve disease, viral infections and mechanisms of Alzheimer’s disease.  Grape juice used for liver malfunctions such as hepatitis and jaundice (diseases of the liver).

Did you know? Grapes grow in clusters of 6 to 300, and can be crimson, black, dark blue, yellow, green and pink. However, “white” grapes are actually green in color, and are evolutionarily derived from the red grape. Mutations in two regulatory genes of white grapes turn off production of anthocyanins which are responsible for the colour of red grapes.

DRIED FRUIT – Generally high in phosphorus – important for building good bones and absorbing nutrients.

Oh’ sweet date!
Used sparingly a smart sweet treat and great alternative to sugar when cooking!  According to the Chinese classics, highly sweet foods, such as dates build strength.  Cooked dates on your muesli in the morning can actually help correct deficiency in spleen-pancreas energy especially where loose stools, weakness and fatigue is present.  Lubricates the dryness in the mouth, throat and lungs.  A natural laxative but may trigger headaches in some people!  Try to only have two of me at once.

Figs

One of the most alkalizing foods, balances acidic conditions that result from a diet rich in meat and refined food.  High mucin content is good for constipation, a soothing laxative.  Figs are cancer fighting tumor shrinking knights in shining armor!  Figs also clean the intestines and treat dysentery and Hemorrhoids.

Prunes

Stewed or juiced are a traditional remedy for constipation.  Prune juice is especially good for liver cancer treatment and higher in iron than beef!

Apricots

Highly concentrated in beta-carotene especially in the dried form. Beta Carotene is converted to Vitamin A in the body for healthy skin, seeing in the dark and a robust immune system!

Sultanas and raisins

Good energy snack for growing kids especially those with poor appetites!  Remember sultanas are a dried grape so I am good for the blood but still a sweet fruit!  The red kind are cancer fighting and high in antioxidant quercetin.

Beetroot
If only doctors gave me as medicine!  A famous blood tonic this powerhouse of vitamins and minerals – A, B group and C, plus calcium, iron and potassium!  Beetroot is good for blood pressure, protects against anemia and promotes good health.  Try juicing me, grating me on salads or roasting me for soup and stir-fry!

Broccoli
A member of the cruciferous family and loaded with antioxidants.  Slightly bitter and diuretic.  Has more Vitamin C than citrus fruit, also abundant in Vitamin B5 (anti-stress), and Chlorophyll (plant pigment that colours me green!).  If you were stranded on an island you could live off me!  But eat me raw or slightly cooked as high temperatures destroy my vitamin content.

Carrots
One of the main sources of beta-carotene, which the body uses to convert into Vitamin A and makes me a great choice for improving skin and lung conditions.  I’m a great snack on the go, baked vegetable, or grated on salads.  Carrot juice is also a health nut’s choice but no more than 6 glasses a day or you might turn orange! I go great with beetroot!

Kale

The king of greens, there is not much this vegetable cannot do.  Just by looking at me you feel good on the inside.  Enjoy me every day.

Potatoes – Nutrient dense spud!
Member of the nightshade family, nightshades contain a toxin called ‘solanine’, an alkaloid that produces diarrhea.  You can neutralize by baking or boiling or adding sea salt or miso.  Don’t forget a medium white potato contains about 90 calories so eat me with skin on or try sweet potato instead! (Lower glycemic index!)

Sweet potato
A root vegetable with a lower glycemic index than normal potato, especially when you leave the skin on.  Sweet potato is very high in beta-carotene (converted to Vitamin A in the body) and therefore useful for night blindness and lung conditions!  Did you know if your precious child swallows a metallic object such as a coin (and they are not choking!), feed them plenty of sweet potato, which will stick to the object and allow it to come out easier in the feces!  But eating too much sweet potato will cause indigestion and abdominal swelling.

Tomatoes – technically a fruit not a vegetable.
Low in calories but high in vitamins C and E and the wonderful lycopene, antioxidant which helps prevent some forms of cancer  by preventing free radical damage.  Tomatoes should be avoided by those with arthritis as they upset calcium metabolism.

Zucchini
Summer squash!  Steam and eat me for best benefits especially if suffering from edema in summer heat.  Don’t eat too much of me as I can take away blood flow from stomach due to cooling properties and slow digestion!

Celery
Did you know you can eat as much of me as you want and you will never put on weight?  Celery is one of the few vegetables that combines well with fruit and is high in silicon. helping renew old joints, bones, arteries and all connective tissue!  Celery is also great at clearing digestive fermentation and acidic blood that frequently accompany tissue inflammation and thus is useful in conditions such as rheumatism, arthritis, gout and nerve inflammation.  Need any more reasons to eat celery?!

Cucumber
Low in calories and high in Vitamins B1, B2, and C and minerals calcium and Iron.  A natural diuretic refreshing slimmer’s choice!

Spinach
Once thought to be Popeye’s answer to Iron rich food (unfortunately they put the decimal point in the wrong place!) Spinach is still considered a wonder food.  It is a rich source of chlorophyll, beta-carotene and according to Traditional Chinese Medicine spinach has a ‘sliding’ nature, which facilitates internal body movements such as bowel action and urination, and thus a treatment for constipation and urinary difficulty!  Don’t eat too much of me though as I contain oxalic acid which locks up other vitamins and they can’t be used by the body!

Pumpkin
So many varieties, which one will I choose to spook the trickle treaters?

Cooked pumpkin destroys intestinal worms, but not as effectively as pumpkin seeds.  Pumpkin is a sweet vegetable that actually can help regulate blood sugar balance.  Also good at relieving conditions such as eczema and edema and regular use has been shown to benefit bronchial asthma.

Turnip
Commonly used in the West to treat various lung-related imbalances including bronchial disorders, asthma, and sinus problems.  The mildly pungent qualities are easily destroyed through cooking.  Raw turnip sliced in salads is a good lung cleanser!  Don’t throw out your turnip greens as they are high in beta-carotene!

Onion
Onions (raw) are a pre-biotic, establishing healthy intestinal gut flora.  They might make us cry but they lower cholesterol, decrease catarrh and are a cure for the common cold.

Leek
Part of the onion family, Leek has a sour flavour which is astringent and associated with the liver.  Leek can actually be used to treat dysphasia (difficulty in swallowing) due to it’s astringent quality.

Garlic
The most pungent onion family member, if you are a meditator garlic may be too stimulating for your mind.  Known as ‘Nature’s antibiotic’, garlic contains allicin which destroys harmful bacteria in the body, thus garlic is great for colds and flus (especially raw).  Cooked garlic works best for prevention of heart disease as it contains polyphenols which protect the heart.

There are hundreds of varieties, hard and soft neck (Russian), but chefs prefer hard neck (Italian) varieties for the higher flavour. What is the difference between these varieties? the answer is with another question: how do you cook with garlic? The flavour is something else. As we have experienced that Italian Purple is a mild heat variety that explodes of flavour cooked. While the Romanian, for instance, has more heat raw, but caramelize to a smooth paste [350 degrees oven, 40 min ] The third factor is the size of the cloves. If you frequently use a garlic press, very large cloves (Russian) are not the best choice.

Ginger
Calms an upset stomach due to pregnancy, food or motion sickness!  An all purpose tonic that can help with the pain of arthritis and indigestion and it will soothe coughs and colds.  Try slicing the root of ginger and adding hot water, sip before bed during these cold nights to help increase circulation!  You can also add ginger to juices and salads as it boosts HDL (the good kind) cholesterol.  So good you’ll want to grow your own!

By Millie from Power Healing

So what’s so good about fruits and vegetables? is a post from: Group Fitness Training Sydney Personal Training

Serves 4

Chili Paste:
6-8 dried chillies, soaked in hot water for 30 minutes
6 garlic cloves, chopped
½ tsp salt
1 stalk lemongrass, finely chopped
2 shallots, chopped
1tsp miso

Soup:
4 cups vegetable stock
2 tbsp tamari
½ bunch silverbeet, chopped
1 carrot, chopped
½ cup mushrooms, sliced
125g firm tofu, chopped into chunks
1 fennel bulb, thinly sliced
½ cup mint, chopped
½ cup parsley, chopped
1 tbsp oil

To make the paste add the garlic and salt to a mortar, pound with pestle. Add lemongrass, chillies, shallots and miso crushing after each addition to make a thick paste.

Heat the oil in a large pan and add the chili paste, cook over a medium heat for 3-4 minutes, stirring occasionally to prevent it sticking. Add vegetable stock and soy sauce, bring to the boil. Add carrots, fennel and mushrooms and cook at a simmer for 5 minutes, add silverbeet and tofu and continue to simmer for 10 minutes. Add mint and parsley and allow to wilt for 1-2 minutes then serve.

*Depending on the chillies you use this can be a very fiery soup so either use less chillies or add some coconut milk at the end to dilute some of the heat if required.

By Georgina White – Simply Sumptuous Foods

Spicy Vegetable Soup is a post from: Group Fitness Training Sydney Personal Training

Prep time: 5-10 minutes,  Serves: 1 person

Ingredients:
1 cup of skim, soy, oat, rice or cows milk
1 cup of water
½ a cup of mixed berries, fresh or frozen
2 tbsp of low-fat plain yoghurt
1 scoop of whey flavourless protein powder
1 tsp cinnamon
4 ice cubes

Method:
Place all the ingredients is a food processor or blender and blend until thoroughly mix.
Serve in a chilled glass.

By Zoe Bingley-Pullin from Nutritional Edge

High protein fruit smoothie is a post from: Group Fitness Training Sydney Personal Training

Oxygen is essential to life, since humans need to breathe air-containing oxygen in order to sustain life. Yet oxygen is very active and combines readily with many compounds in our body. Some of these compounds can cause damage.

During cellular respiration (the process that creates energy), some oxygen molecules are converted into oxidizing agents called “free radicals”, such as superoxides or hydrogen peroxide.

A free-radical is a damaged molecule-one that’s missing an electron.

Because the free-radical molecule “wants” its full complement of electrons, it reaches with any molecule from which it can take an electron.

By taking an electron from certain key components in the cell, such as fat, protein or DNA molecules, free radicals damage cells.

This quest for stability can be quite demanding to normal body tissue, but fortunately the body is equipped with an “antioxidant” defense system.

Our bodies normally produce a small, constant supply of free radicals during metabolic processes.

Some free-radicals involve themselves in our immune defense system to destroy harmful bacteria and viruses. However, it is their excess production that destroys and ages our normal cells, the very foundation of life itself.

Free-radicals are believed to play a role in more than sixty different health conditions. Even though most free radicals damage is repaired, a fraction still may remains. Eventually, free radical damage may overwhelm your body’s natural defenses.

Anti-oxidants nutrients to eat your way to a healthier you: Coenzyme Q10, selenium, vitamin A, C, E and beta carotene, spirulina, turmeric.

From Zoe’s World, Nutritionist and Chef

Free Radicals is a post from: Group Fitness Training Sydney Personal Training

Cholecystitis (Inflammation of the Gall Bladder) is associated with cholelithiasis (Gall Stones) in 98% of cases.  It can leave you with ribside pain, reflux, nausea and indigestion. A general summary of what’s happening on the inside is either blockage of the bile ducts in the Liver, stasis of bile with infection and poor regulation of cholesterol. However, why it happens is a complicated process and not completely understood, even by Western Medicine. There are several biochemical changes and processes that are occurring and contributing to Inflammation and Gall Stones.

Risk Factors for Gall Bladder Disease include :

• Being a Female (2 women to every male with the condition)
• Obesity
• Ageing
• Oestrogen Therapy
• Diabetes
• Crohn’s Disease, Bowel disease or resection
• Cirrhosis

When a stone obstructs the duct in the Gall Bladder, resulting symptoms can include:

• Nausea & vomiting
• stomach pain that radiates around the mid-torso to the shoulder blade on the back
• colicky pain
• intensity of pain that goes up and down
• pain when digesting food and intolerance to fatty foods.

It’s important to get a formal diagnosis from your GP as it needs to be differentiated from other possible conditions. Digital imaging is also important to get before starting any alternative treatment. Herbs that stimulate the Gall Bladder may induce contraction and pass stones. A problem may occur if the stone is too large to pass and will subsequently cause acute cholecystitis. Having as much diagnostic information as possible makes it safer using western medicine or alternative treatment.

According to Chinese Medicine, factors that irritate the Gall Bladder such as emotional upset, exposure to extreme heat or cold, improper diet and eating habits, excessive consumption of greasy foods result in the symptoms mentioned above. There are however, 3 different diagnoses and methods of treatment when dealing with this syndrome.  Part of the process of telling the difference, performed by the fully qualified Chinese Medicine Practitioner includes tongue coat and colour:

• Stagnation of Liver and Gall Bladder Energy – with a thin tongue coat
• Obstruction by damp heat – with a red tongue body and yellow greasy tongue coat
• Heat toxins in the Liver and Gall Bladder – with a red tongue body and a dry yellow tongue coat.

There are of course other defining symptoms for each and the latter two are more developed stages of Cholecystitis with predominantly more damp signs and heat signs respectively.

Acupuncture can also help relieve referred pain associated with Cholecystitis using points on the Gall Bladder meridian around the ribcage, shoulder blade. For digestive discomfort, distal points such as Gall Bladder 34 and Gall Bladder 41 on the leg and feet are used to regulate stagnant Gall Bladder Qi or energy, as well as Stomach, Spleen and Liver poitns to settle digestion.

Herbs such as Scute, Bamboo Leaf, Pinellia, Dandelion in differing circumstances depending on the Chinese Medical Diagnosis as mentioned above. Their purposes respectively is to resolve damp heat and  phlegm, clear toxic heat.

Case Study: Female, 37

Presenting problem: Gall Bladder pain, reflux, low energy

Her Gallstones were diagnosed in 2008, and has lived quite healthily by managing the pain and diet. When the Gallstones were irritated and causing her Gall Bladder pain, she would suffer headaches as well. Spicy or oily food would flare up her Gall Bladder pain. Stress would also exacerbate the situation.

After 1-2 acupuncture sessions the Gall Bladder pain had reduced significantly. She still suffered slight reflux in the evenings, but she felt that was manageable and tolerable compared to the Gall Bladder pain.

By Katika Funnell , Acupuncturist and Chinese Medical Practitioner

Do you have a fiery Gall Bladder?: Inflammation & Gallstones is a post from: Group Fitness Training Sydney Personal Training

2 small zucchinis
2 baby eggplant
1 red capsicum
12 mini roma tomatoes
100g baby spinach
¼ cup olive oil
60g Feta
¼ cup pine nuts, toasted
2 tbsp balsamic vinegar
4 thick slices organic sough dough bread

Thinly slice the zucchini and eggplant lengthways, place in a colander and sprinkle with salt, place a heavy bowl or plate on top and leave for 30 minutes.

Slice the capsicum into 4 flat pieces removing the seeds, place on a baking tray with the skin facing up and place under a hot grill until the skin has blackened. Transfer to a bowl and cover, set aside to cool. When cool enough to handle peel off the skin and leave to one side.

Cut a small cross in the top of each tomato, place in a bowl and pour over boiling water to cover the tomatoes, leave for 1 minute then drain off and cover with cold water. The skin of the tomatoes should now easily peel off. Cut tomatoes in half and place the cut side facing up on a baking tray, sprinkle with salt and pepper and bake in the oven for 10 minutes until soft and heated through.

In the meantime pat the eggplant and zucchini dry with a clean tea towel. Heat ½ the olive oil in a frying pan and fry the eggplant slices for 3-5 minutes on each side until golden and soft, drain on kitchen roll then repeat with the remaining oil and the zucchini.

Remove the empty pan from the heat and add the balsamic vinegar, swirl around as the balsamic vinegar will cook and thicken from the heat of the pan then lay the capsicum slices in the pan to coat with the reduced balsamic.

Toast the bread and place 1 slice on each plate. Top with baby spinach, eggplant, zucchini, capsicum and tomatoes. Crumble feta over the top and sprinkle with pine nuts.

Drizzle with a little additional balsamic vinegar if desired.

By Georgina – Simply Sumptuous Foods

Warm Vegetable and Feta open Sandwich is a post from: Group Fitness Training Sydney Personal Training

According to the Center for Disease Control, more people in the United States die from lung cancer than any other type of cancer. In 2007 (the most recent year numbers are available), 203,536 people in the United States were diagnosed and 158,683 people died from lung cancer (88,329 men and 70,354 women) (1). The American Cancer Society estimates that the total cost of all cancers is $288.1 billion each year (2).

Non-small cell lung cancer (NSCLC) is the most common type of lung cancer, caused mostly by smoking and air pollution (3). One of the treatment options for NSCLC is chemotherapy (4), but with only a 30% success rate, ways to help improve the chemotherapy’s efficacy is needed. Now a new study (5) suggests that fish oil supplementation during chemotherapy may help improve patient health.

In the study, 46 patients with NSCLC underwent either chemotherapy (31 patients) or chemotherapy while being supplemented with 2,200 mg of EPA and 240 mg of DHA per day for 1 year. They measured “response rate” and “clinical benefit” in the patients by gathering data on symptoms, clinical exam, and imaging.

The researchers found that those in the fish oil group had more than double the response rate than the control group (60% vs. 25.8%, P = 0.008) as well as “greater clinical benefit” (80% vs. 41.9%, P = 0.02). What’s more, 1-year survival rate in the fish oil group was also significantly greater than the control group (60% vs. 38.7%) but did not reach statistical significance due to the small sample size of the fish oil group (P = 0.15).

Despite the lack of statistical significance in the 1-year survival rate, the researchers concluded that “compared with [standard chemotherapy care], supplementation with fish oil results in increased chemotherapy efficacy without affecting the toxicity profile and may contribute to increased survival.”

References
1. “Lung Cancer Statistics” – http://www.cdc.gov/cancer/lung/statistics/
2. “Economic Impact of Cancer” – http://www.cancer.org/cancer/cancerbasics/economic-impact-of-cancer
3. “Lung Cancer, non-small cell” – http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004462/
4. “Non-small cell lung cancer treatment” – http://www.cancer.gov/cancertopics/pdq/treatment/non-small-cell-lung/Patient/page4
5. Murphy RA. Supplementation with fish oil increases first-line chemotherapy efficacy in patients with advanced nonsmall cell lung cancer. Cancer 2011. Article first published online: 15 FEB 2011 DOI: 10.1002/cncr.25933

By Millie Naturopath and Director of Power Healing

Fish Oil Found to Help with Lung Cancer Treatment is a post from: Group Fitness Training Sydney Personal Training

Serves 4
1 large eggplant
3 zucchini
2 onions, roughly chopped
½ red capsicum, de seeded and diced in to 1 inch pieces
½ yellow capsicum, de seeded and diced in to 1 inch pieces
8 tomatoes
4 tbsp tomato paste
3 cloves garlic, crushed
2 tbsp fresh oregano, chopped
1 tbsp chervil, chopped
½ tsp dried chilli flakes
1 tsp sugar

Chop the eggplant and zucchini in to 1 inch (2.5cm) dice. Place in a colander and mix in a dessert spoon of salt. Cover with a plate and weigh it down, leave for an hour so the bitter juices can drain out.

Cut a cross in to the top and bottom of the tomatoes, place in a bowl and cover with boiling water. Leave for 1 minute then drain and cover with cold water. Remove the tomatoes and peel off the skin. Chop each tomato into quarters.

Heat a large pan, add a little olive oil and fry off the onions for 2-3 minutes, add garlic and continue to cook for a few minutes until the onion is softened. Add the capsicum, cook for 3-4 minutes. Add the eggplant and zucchini and fry off for 5 minutes then add tomatoes and tomato paste. Put a lid on the pan and cook on a medium heat for about 25 minutes until the vegetables start to soften. Add the herbs, chilli flakes and sugar, stir and cover to cook for a further 20 minutes until all the vegetables are soft and the tomatoes have broken down.

Season to taste and serve either on its own or with some boiled brown rice.

By Georgina White – Simply Sumptuous Foods

Ratatouille is a post from: Group Fitness Training Sydney Personal Training

Miss S came to see me for Acupuncture after a colleague had recommended it since I had also helped her from acute knee pain.

Miss S had damaged her ankle after tearing ligaments in her left ankle. She is a member of a local surf life saving club, keen swimmer, gym attendee and PE teacher at a high school on Sydney’s North Shore.

At her first visit she said her ankles capacity when it was good was still only 60%.  She had tried physiotherapy and it had helped to a point but the results and healing had recently hit a plateau. I used local acupuncture points – Gall Bladder (40) (34) & (41) and two general points that were tender to touch.

I applied heat and massaged with Arnica oil to encourage more joint mobility and stretch of the intricate tissues and connective tissue around the lateral ankle.These points formed the foundation of the ongoing treatment over 6 weeks.

I also addressed the scar tissue that had formed as a result of her initial injury. Scar treatment is a Japanese Acupuncture tradition and involves needling next to the ends of a scar and either side of it to encourage blood flow to the area to soften and break down the thickened and untidy scar tissue.

Electro Acupuncture was applied sometimes after she worked her ankle hard at the gym in a spin class or occasionally wore high heels, she could really feel when the ankle had been overused as she experienced swelling, tenderness and stiffness.

The acupuncture treatments she said quickly remedied any stiffness and use of lymphatic massage techniques also reduced swelling quickly,

Miss S has seen a full recover after 6 weeks which is a great result after having this problem for several years.

By Katika Funnell , Acupuncturist and Chinese Medical Practitioner

Chronic Ankle Instability Treated with Acupuncture: is a post from: Group Fitness Training Sydney Personal Training

Rocket & Mint Pesto
½ cup firmly packed mint leaves, 40g rocket, ¼ cup grated parmesan, ½ cup pistachios, 2 cloves garlic, 1tbsp lemon juice, 2tbsp water, ½ cup olive oil.
Blend all ingredients together excluding the oil, once everything is combined slowly drizzle in the oil and process until smooth.

Minted Pea’s
Place 625g peas in a saucepan and pour in just enough water to cover them. Add 4 mint sprigs and bring to the boil. Simmer for 5 minutes or until peas are tender, drain and discard the mint. Return to the saucepan and add 2 tbsp of shredded mint leaves and 20g butter, stir over a low heat until butter has melted the season and serve.

Minted Potato & Feta Cakes
Blanch 450g baking potatoes for 6-8 minutes in their skins, drain and when cool peel and grate into a bowl. Add 100g feta, 100g cooked peas, 4 tbsp finely chopped mint, 2 beaten eggs and season. Stir thoroughly to combine. Heat a little oil in a frying pan then take dessertspoonfuls of the mix and drop into the pan, flattening each into a cake. Cook for 3-4minutes each side until golden. To lower the calories you can bake the cakes in the oven for about 20minutes.

By Georgina White – Simply Sumptuous Foods

Cooking with Mint is a post from: Group Fitness Training Sydney Personal Training

Mr C, 55 years old comes into the clinic with pain presenting in his Achilles Tendon on both sides.

I treated him using acupuncture points in the Gastrocnemius muscle and insertion of the Achilles Tendon.
We also used some general trigger points and acupuncture points for the Soleus and Peroneus Longus Muscles. Often heat was applied with infrared heat lamp to encourage the muscles fibres to release and relax to avoid pulling anymore on the Achilles and causing the inflammatory response.

The patient started taking magnesium to aid this process too.
Electro acupuncture was applied to increase Mr C’s pain threshold and increase muscle fibre stretch as he was a “weekend warrior” playing soccer every weekend and training during the week.

After the sessions we saw gradual and consistent improvements.
The addition of heel lifts in his shoes and calf raises brought him to a full recovery. He now has no problems with his Achilles but recently returned for treatment on a pulled hamstring (but that is another story in itself!)

It is common treatment and repair of one injury brings stability to the area and a reduction in pain. Adjustment to slightly alter posture, running and kicking styles may be an important to ensure muscles do not switch off or overwork as a compensatory effect whilst the original injury is healing.

By Katika Funnell , Acupuncturist and Chinese Medical Practitioner

A case of Achillis Tendonitis and Acupuncture: is a post from: Group Fitness Training Sydney Personal Training

It’s also a great dish to make extra of as it will keep in the fridge for another day or you can freeze portions.

Serves 4

375g fresh lasagna sheets
Grated parmesan for the top

Filling
Box of frozen spinach
200g fresh low fat ricotta
1 garlic clove
½ onion, finely diced
30g grated parmesan
2 tbsp flat-leaf parsley, chopped
½ tsp ground nutmeg
1 bottle passata

To make the filling defrost the spinach in the microwave and squeeze out all of the excess liquid. In a frying pan cook the onion over a medium heat for 5 minutes, add garlic and continue to cook for a few more minutes until the onion is soft.
In a medium sized bowl add the spinach, onion and remaining filling ingredients and mix thoroughly.
Pour some of the passata onto the bottom of a baking dish, top with a lasagna sheet. Spread over 1/3 of the spinach filling, top with another sheet of lasagna and then a thin layer of passata, repeat until all the filling has been used. Finish with a layer of lasagna topped with a good layer of pasatta and sprinkled with parmesan. Bake for 25-30 minutes until pasta is soft and topping has crisped up.

By Georgina White – Simply Sumptuous Foods

Spinach & Ricotta Lasagna is a post from: Group Fitness Training Sydney Personal Training

With Autumn comes gusty winds, falling leaves and dropping temperatures. This time of year is traditionally known for its harvesting, gathering and storing of food resources by animals and humans.

By eating certain foods during Autumn we can replicate this process of gathering and storing in our own bodies to strengthen and protect our immunity for the upcoming winter months.

Chinese Medicine labels Autumn as the season of the metal element. What this means is that the organs pertaining to this element- the Lungs and Large Intestine are likely to be afflicted by the characteristics of this season- DRYNESS.

Dryness is very common in Autumn and manifests externally as dry lips, skin, eyes & any itchiness. Internally dryness shows up in the throat and lungs as a dry, raspy voice or cough and in the bowels as constipation.

What can counteract dryness?

Besides increasing water intake to keep the body hydrated, the following are moistening foods that either conserve or help produce body fluids.[i]

Tofu                Tempeh                       Spinac
Barley              Apples                         Pear
Sesame            Persimmons                 Millet
Milk                 Eggs                            Seaweeds
Mushrooms     Almonds                     Peanuts
Pinenuts          Clam                            Crab
Pork                 Chicken Broth             Any seeds
Miso                Figs                             Root veggies
Honey             Peaches                       Walnuts
Tahini              Rhubarb                      Zucchini

NB: Dairy, nuts and eggs are moistening in moderation or small amounts. Eating large amounts of these foods may increase mucus production.

Wei Qi and Our Immune System

Wei Qi is the Chinese Medicine term for our immune system, but is more correctly translated as our protective qi or defensive qi or energy. This means when we go outside, this aspect of our body’s energy is engaged as it fights off or deflects any illness or pathogens. This is especially important during the Autumn months. If we have a weak immune system, our Wei Qi is weak and we will catch a cold more easily than one who is more robust, since their Wei Qi is strong. Falling sick even before Winter starts is not a good sign!

5 Tips to wake up your Wei Qi !

1. DRY GINGER taken between colds helps strengthen Wei Qi. If you are already sick, FRESH GINGER will encourage sweating the cold out.

2. Astragalus to the rescue!

Also known as Huang Qi, this herb is a great immune tonic. According to Chinese Medical Classics it regulates the opening and closing of pores which is especially vital to protecting you from the Autumn winds.(available from naturopaths as a liquid or from our clinic as a powder or raw form)

3. Reducing your intake of salt will benefit immune function. Wei Qi flows upwards, and too much salt will overwhelm this action by draining downwards.

4. Now that it’s super windy, dig that scarf out of your cupboard and protect your neck from the winds. Strange but true- it really helps prevent colds and sickness in cold months.

5. Leek soup strengthens the lungs and the Wei Qi- a great remedy for recurrent colds and flu

(ref: Wong, L., Knapsey, K. (2002) Food for the Seasons- Eat well and stay healthy the Traditional Chinese way)

Less salads, More Soups![ii]

Steaming, simmering, and stewing are great for Autumn. Cooking on lower heat for longer periods allows flavours to mingle, ingredients to soften and become more easily digestible. Thick soups and stews are good for building energy reserves for winter, so start to cut back on salads and raw ingredients. The Chinese never eat physically cold foods, iced water or raw fruit and veg during their Autumn and Winter- its a big NO-NO!

Some great Autumn suggestions:

• Potato and leek soup
• Miso and vegetable udon soup
• Pumpkin and sweet potato soup
• Beef casserole with long cooking time
• Homemade Chicken soup(bones and all)
• Baked root veges- sweet potato, potato, pumpkin, garlic with herbs
• Chilli con carne substituting chilli for bay leaves, cumin, cardamom, black pepper and paprika
• Sautéed peaches or Rhubarb crumble
• Stewed apples and pears with cinnamon

Ask Georgina for more ideas if you get stuck.

By katika from The Family Wellness Centre

[i] p83

[ii] p93

Eating in tune with Autumn The Chinese Medicine Perspective is a post from: Group Fitness Training Sydney Personal Training

Serves 4
8 baby fennel bulbs
5 tbsp olive oil
2 oranges
1 tbsp lemon juice
1 red onion
100g kalamata olives
2 tbsp mint, roughly chopped
1 tbsp parsley, roughly chopped

Preheat oven to 200°C.

Trim the fronds from the fennel. Remove the stalks and cut a slice off the base of each fennel 5mm thick. Slice each fennel into 6 wedges, put in a baking dish and drizzle with 3 tbsp olive oil. Season well. Bake for 40-45 minutes or until tender and slightly caramelized. Turn once during cooking. Allow to cool.

Cut a thin slice off the top and bottom or each orange. Using a sharp knife, slice off the skin and pith. Remove as much pith as possible. Slice down the side of a segment between the flesh and membrane. Repeat with the other sides and lift out segment. Do this over a bowl to catch the juices. Repeat with all segments and squeeze out any remaining juice.

Whisk the remaining oil into the orange juice until emulsified. Season well. Combine the orange segments with the onion and olives in a bowl and pour on half the dressing and add half the mint, mix well. Transfer to a serving dish and top with the fennel, drizzle with the remaining dressing. Scatter the parsley and remaining mint over the top and serve.

By Georgina White – Simply Sumptuous Foods

Roasted Fennel and Orange Salad is a post from: Group Fitness Training Sydney Personal Training

The mud run is a really great challenging event that is run at Glenworth Valley approximately 1 hour north of Sydney.

The run is primarily a 5 or 10km jog / run and has a staggered start with groups of different abilities the kicker that makes it really challenging and fun is that you go through lots and lots of mud. You wade down rivers, stomp through paddocks, tear along forest trails and push through reeds on the plains. In fact more than half of the event it seems you are being challenged in some way. There are two sections were you are swimming (more river water than mud) and then there is a full on mud pit crawl in thick sticky mud right at the end.

If you want to run a challenging run this is a great event. If you want to have fun there is a fashion parade at the start and this is a great one to do with some friends as it helps to have someone to lean on while slipping and sliding your way down the muddy creeks. If you just want to have a laugh and get out the city then take some friends up.

If you want to get a great time you will need to do some specific training. All the regular distance work, specific 10 or 5km runs, the interval training, speed play etc but you will need to get into some water or mud and get used to lifting your legs with resistance and running when your wet.

Clothing can make a big difference on this run! Wear old shoes you might want to toss them at the end. You will want to be as light as possible as you are guaranteed of getting wet and if you have long sleeve pants or shirts and they soak up water you will be really heavy and find it harder to run. Light weight synthetics are the go here.

Try to get there early especially if it is wet as the parking lot is grass and with all the vehicle traffic it gets really muddy. It is also great if you can leave early so you don’t get caught in the congestion.

At the end of the event there are no showers but you can wash all the mud off and cool down in the creek, definitely bring a spare set of clothes.

By Michael Berry – Vivos Active

Mud Run is a post from: Group Fitness Training Sydney Personal Training

Do you think that the only problem regarding the sun is getting too much…as opposed to too little?

If someone suggested to you that there was good evidence that insufficient exposure
to the sun was responsible for more cancers (and a whole host of other serious
disease) than too much sun, would you think they were naïve or even crazy?

Despite a growing fear, the sun is not out to KILL US!

Healthy sun exposure is actually one of our greatest allies in protecting our health.
While too much sun is no doubt harmful, in the right amount at the right times (not when you may think), and with an appropriate diet and lifestyle, it most unlikely that sun exposure causes skin cancer. In fact, it most likely protects us from many cancers and much disease.

Why We Need Regular Sun Exposure & The Problem of Vitamin D Deficiency:

While we have received wonderful education from authorities about the dangers of skin cancer, an unfortunate consequence seems to be that many people are actually getting insufficient sun contact and are subjecting themselves to significant vitamin D deficiency. Even in sun drenched Australia, vitamin D deficiency is far more common than most people believe.

The Dangers of Vitamin D Deficiency:

The overwhelming majority of research and research institutions around the world, clearly associate vitamin D deficiency with a number of serious diseases. These include;

Osteoporosis – Poor Bone Health

Heart disease

Depression – Chronic Fatigue / Seasonal Affective Disorder

Auto-immune disease such as rheumatoid arthritis, type 1 diabetes, ulcerative colitis and multiple sclerosis

Cancers:  Breast, Colon, Prostate plus  others

When UVB sunlight exposure went down, death rate from cancer went up.

From this and other research it is estimated that anywhere between 20,000 and 50,000 – 60,000 cancer deaths annually in the US can be considered premature due to insufficient UVB irradiance and vitamin D

“Vitamin D deficiency is the single most important dietary deficiency in the world today. It has already been linked to prostate cancer, colon cancer and breast cancer. After almost 35 years of increases in allergic and autoimmune disease, we are beginning to understand the causes of the epidemic”.
- Harvard Medical School

Skin Cancer – Is the Sun Alone Really the Culprit?

However, if sun exposure alone increases our risk of skin cancer, some perplexing issues present themselves;

The rates of malignant melanoma (the most harmful form of skin cancer) in fair skinned indoor workers have been rising steadily and exponentially since 1940²⁶, while outdoor workers who often spend day after day in the sun, often without any protection, do not have an increasing rate of melanoma (and many never get skin cancer).

Could Proper (Safe) Sun Exposure Protect Us from Cancer and Disease?

This is despite the fact that melanomas occur least on the parts of our body that get the most sun (as mentioned they are more prominent on areas that are shielded from the sun most of the time.

With adequate vitamin D and appropriate skin defences, even if we were to get too much sun on a particular day, our bodies will generally have the ability to counteract any damage before it becomes hazardous. Small, safe, regular exposures of sunlight provide us with far more protection than does wrapping ourselves up in cotton wool for five days a week and then going out on the weekend and getting even moderate sun exposure.

According to a 2009 study abstract from the US Food and Drug Administration, Center for Devices and Radiological Health, indoor workers get three to nine times less solar UV exposure than outdoor workers, yet have an increasing incidence of melanoma whereas outdoor workers do not.

Avoiding the sun, staying indoors (like working all day indoors) or blocking sunlight
exposure is certainly no way to avoid skin cancer or ensure optimal health.

Most research, as well as our own intuitive wisdom and the highest sources of knowledge
in time-tested natural health sciences – suggest that regular, SAFE sunlight exposures
actually protect us from (skin) cancer.

Naked at Noon – Why We Shouldn’t Completely Avoid the Middle of the Day Sun:

This brings us to arguably the most important point of the whole sunning issue. Although we are commonly told to avoid the middle of the day sun (which is completely well intentioned and understandable based on the fact that total UV exposure is highest at this time), by doing so we prevent ourselves from manufacturing vitamin D in any significant amount.

Of critical importance here, is the fact that all UV radiation is not the same. UVA (which is associated with increased melanoma risk) is equally present from dawn to dusk in both summer and winter. Vitamin D promoting UVB however, is present depending on the angle of the sun. The more directly overhead the sun is, the greater the presence of UVB. Thus, in the early morning, late afternoon and in winter, the UVB part of sunlight, and therefore the production of vitamin D, is so low as to be ineffectual in most locations.

Back in 2008, a group of Norwegian researchers from the Institute for Cancer Research in Oslo concluded their study on sunlight exposure and skin cancer by saying, ‘To get an optimal vitamin D supplement from the sun at a minimal risk of the deadliest form of skin cancer (CMM) the best time of sun exposure is noon. Common health recommendations given by authorities in many countries, that sun exposure should be avoided for 3-5 hours around noon and postponed to the afternoon, may be wrong and may even promote CMM’ (cutaneous malignant melanoma – i.e. skin cancer).

The doctor said I had to do it in the MIDDAY sun and the improvement was almost miraculous.

In short, safe sunning involves being in the sun for a period before any skin damage from UVA occurs but at times of the day that maximise UVB. I.e. get your exposure in the middle of the day but don’t stay too long.

Nutrition – An Overlooked Factor:

While sunburn is not a good thing, whether such damage to our skin cells leads to something like cancer cannot be independent of the levels of cancer fighting antioxidants and disease neutralising phytochemicals in our bodies. These of course are entirely dependent upon what we put in our mouths!

While this idea may seem novel, it has been reported that some years ago the President of the USDermatological Society said that skin cancer is not caused by the sun but is due to insufficient fruits and vegetables in one’s diet.

Sunscreens – Help or Harm:

Growing research is now suggesting that artificial, chemical-based sunscreens can be toxic and may promote their own problems, including the possibility of increasing skin cancer causation itself.³³

Dr Peter Dingle, a leading Australian toxicologist, presents a comprehensive overview of the dangers of most commercial sunscreens in his article How Toxic Is Your Sunscreen? Toxic Sunscreen Ingredients Exposed. For example, he explains that UVA absorbers (what sunscreens use to block the UVA rays) have a high level of instability and when exposed to sunlight they begin to produce free radicals. These free radicals can cause DNA damage, which can result in a range of ill effects from premature skin aging to cancer. To read the full article go to http://drdingle.com/docs/sunsreens_final1.pdf

Most sunscreens do not simply sit on top of the skin and studies have shown that chemicals in sunscreens can penetrate into our blood and urine, as well as disrupt our natural hormone functioning.

other primary reasons for increase in basal and squamous cell cancers (skin cancers) are known to include insufficient vitamin A and the use of chemical soaps, shampoos, lotions on the skin.

1.  Get Tested:

Rather than hypothesise about your vitamin D status, if you haven’t done so recently, get a blood test to assess your vitamin D level (‘serum 25 OH’ or ‘hydroxyvitamin D3′). Knowing this could literally save your life and is the first step to determining your vitamin D health.

Based on the latest research, experts such as Dr Grant now suggest that optimal vitamin D levels are probably in the range of 100 – 150 nmol/L (this equates to 40-60 nm in US figures).While these are higher than proposed by some experts (80nmol/L is often considered okay), if you are significantly below these levels, taking immediate action would be highly recommended.

2. Inform Others:

If you know someone with any form of cancer, osteoporosis or bone disease, an autoimmune disease such as type I diabetes, multiple sclerosis, rheumatoid arthritis, ulcerative colitis, or who is dark skinned, veiled, elderly or live/work predominantly indoors, you may want to inform them of the latest information on vitamin D and suggest that they have their own blood levels assessed (if they haven’t done so recently).

* Understandably, due to their own extensive time demands, some doctors are not yet aware of the extent of vitamin D deficiency or are so busy with other areas of patient care they may overlook it. So you/they may need to ask for a vitamin D blood test.

3. Focus On Getting Regular, SAFE Sunlight Exposure Whenever Appropriate:

In order to get sun exposure for optimal vitamin D synthesis, use the shadow rule. When your shadow is ‘shorter’ than you are (i.e the sun is more directly overhead), expose as much skin as you can for the appropriate time period. If your shadow is longer than you are, avoid exposing large areas of your skin to direct sunlight for extended periods.

Under no circumstances should this be taken as a recommendation to go out in the middle of the day sun for extended periods.

Though we should time our sun exposure to the minimum needed, for optimum vitamin D production, experts such as Krispin Sullivan recommend we should sun ourselves to the point just before the faintest pink colouring. If you ‘pinken’ in 30 minutes, expose yourself for 25 minutes each side of your body. If you ‘pinken’ in 10 minutes, sun for 7 minutes each side. It is again emphasised that more is definitely not better. Sunning to the point of colouring or pinkening the skin destroys vitamin D and can harm skin cells. Get your vitamin D when UVB is most present, but don’t burn or even quickly colour your skin.

If you work indoors or spend a lot of time in cars, avoid excessive sun contacting your uncovered skin through windows. Most importantly, be sure to get outside at lunchtime for some direct sun exposure.

4. If Your Vitamin D Levels are Low, Get Naked at Noon (Sun Bath) in Summer:

If you work from home, dedicate a few minutes each day to stripping off to your underwear or bathers and connecting with the sun (both your front and your back). If you work in a public space, ensure you get outside at lunchtime and roll up your sleeves, lift up your pant legs or skirt and get some sun.

5.   Sun Before Supplementing:

Mother Nature designed us to get most of our vitamin D needs via sunlight.

Acute Deficiencies:

For those who live in a location that has limited UVB sunlight exposure, who have an acute vitamin D deficiency or simply cannot get sufficient vitamin D, then some type of supplementation may no doubt be necessary.

6. Use Natural rather than Synthetic Sunscreens:

If you need to use a sunscreen, make sure it blocks out UVA rays and consider using natural sunscreens. I.e. ones that are ‘free of synthetic chemicals’ and contain naturally occurring ingredients such as green tea, vitamin E and plant-based oils. Many natural sunscreens are now available. Soleo Organic and I hear SunClear is also good.

7.  Use Natural, Chemical-Free Shampoos, Soaps and Lotions:

E.g. avoid all products with sodium laurel sulphate or similar.

8.  Focus on Eating More Skin-Protecting and Health-Promoting Foods:

Appreciate that our potential for disease (including skin cancers) is not just about what we are exposed to externally, but what defences to disease we create for ourselves on the inside.

10.  Don’t Stress About It:

Although this is an important issue, the most important factor for our health is being happy and enjoying life. Get safe, sun exposure as is easy and practical but don’t get so caught up by it that you stop enjoying life.

This article is an abbreviated version of what appears in Mark’s first book of his ‘Wisdoms of Health’ series.
‘Ancient Wisdom for Modern Health’-
rediscover the timeless, simple secrets of health and happiness

The Sun – Avoid It At Your Peril! is a post from: Group Fitness Training Sydney Personal Training

Provoked by high rates of skin cancer, many people avoid the sun as much as possible and cover themselves with sunscreen before spending any time outdoors. Sadly, these people are actually increasing their risk for cancer and other diseases.

For millions of years, humans have spent many hours out in the sun each day without the protection of sunscreen. As such, it seems completely backwards for this natural and essential part of life to be considered dangerous. A closer look at the issue reveals that it is indeed backwards and that the fear of sun exposure is the real problem.

The Amazing Influence of Vitamin D

Most people have heard of vitamin D and realize that it’s naturally produced by the body when exposed to sunlight. However, few people fully understand how critical vitamin D is to good health.

Vitamin D is actually not a vitamin. It’s a prehormone that’s converted into a very important steroid hormone called calcitriol. This hormone controls the expression of over 2,000 genes in the human body which is about 10% of our entire genome. Vitamin D is the only source that calcitriol can be produced from, and as such, both play a tremendous role in your health.

Vitamin D deficiency is associated with cancer, autism, heart disease, rheumatoid arthritis, osteoporosis, and other debilitating diseases. Based on the frightening prevalence of these conditions, it should be no surprise that over 80% of the population is estimated to be vitamin D deficient.

Vitamin D also supports the immune system and is an important factor in fighting off sickness. Because it’s produced from sun exposure, deficiency is more likely during the winter months when the sun’s intensity is greatly reduced, and this is a very likely explanation for the much higher incidence of sickness that occurs during this time of year.

Most important of all, vitamin D is of significant importance to cancer prevention because it promotes the destruction and regulation of mutated cancer cells.

The Sad Irony of Skin Cancer and Sunscreen

Since the late 1980s, we’ve been told to avoid direct sun exposure because of the growing prevalence of skin cancer. As a result, many people cover every inch of their skin with sunscreen before going out in the sun, or even worse, go through great lengths to avoid the sun completely.

UVA and UVB are the two types of ultraviolet radiation found in sunlight that are absorbed by our skin. UVB stimulates the production of vitamin D and can cause our skin to tan or burn relatively quickly. In contrast, UVA doesn’t stimulate vitamin D production and takes much longer to promote tanning or burning. However, it penetrates the skin more deeply, and unlike UVB, it can travel through windows and clouds. These characteristics give UVA radiation the potential to be far more dangerous than UVB.

Ironically, nearly all sunscreens block UVB radiation only. As such, they also block production of the vitamin D that assists in preventing cancer, but do absolutely nothing to block the UVA radiation that can cause cancer. Furthermore, most sunscreens contain toxic chemicals that are readily absorbed by the skin and increase the risk of cancer even more!

The Importance of Healthy Skin

Healthy skin is much more resistant to sun damage and cancer. Based on the millions of years that humans have spent in the sun, common sense strongly suggests that resilient skin and good overall health are much more effective at reducing the risk of cancer than simply avoiding sun exposure, even with a depleted ozone layer.

Proper hydration is the most basic element of promoting healthy skin and is just one of the many reasons why it’s important to avoid dehydration. Without a sufficient supply of water, skin cells will lose function and become more susceptible to sun damage.

It’s also important for skin cells to have a strong and healthy membrane so that they can resist damage and retain the water they need. The consumption of high quality fat provides the body with the nutrients it needs to build these strong and healthy membranes, but with the popularity of low fat diets and processed food, most people are either not consuming enough fat to maintain healthy cells, or are eating damaged and denatured fats that promote cell malfunction.

How to Promote Healthy Skin

To promote healthy skin that’s resistant to sun damage and cancer, you should start by consuming a sufficient amount of water each day. A good daily guideline is to drink as many ounces of filtered water as half of your body weight in pounds.

Next, you should make sure that you’re consuming enough high quality fat to provide your body with the materials it needs to build strong cell membranes. It’s important to consume a balanced amount of omega-6 and omega-3 fatty acids as well as a sufficient amount of saturated fat. Despite what you’ve been hearing for many years, saturated fat is not the cause of heart disease. Good sources of saturated fat include animal products such as meat and dairy, and it’s best to buy these foods from a reputable source. Coconut oil is an excellent source of saturated fat as well. In fact, I’ve noticed a significant improvement in my resistance to sunburn after making coconut oil a regular part of my diet.

Because the typical modern diet is already high in omega-6 fatty acids, there’s no need to intentionally add them. You may even want to moderate your consumption of vegetable oils as they’re one of the most common sources of omega-6 fatty acids. Humans have evolved on an approximately equal ratio of omega-6 and omega-3 fatty acids, and as such, it’s important to consume enough omega-3 fatty acids to balance the higher amount of omega-6 fatty acid that’s typically consumed. Some good sources of omega-3 fatty acids include grass fed beef, walnuts, olive oil, ground flax seed, fish and fish oil.

Finally, because we all have unique nutritional needs, and because some people require more fat than others, it’s also important to consider your Metabolic Type if you decide to increase your fat intake.

Getting Your Fix of Sun and Vitamin D

Considering the fact that sun exposure is both natural and essential for life, avoiding it to the extreme that’s commonly recommended certainly doesn’t make much sense. Anyone who enjoys the company of a cat or a dog is likely to know just how much these animals love the sun. When indoors, they have an innate ability to find even the smallest bit of sunlight coming through a window. Based on the intuitive survival instincts that all animals posses, this should be an obvious indication of the need for sunlight.

To support optimal health through sufficient vitamin D production, it’s important to get at least 15 to 20 minutes of exposure to strong sunlight each day, or as close to it as possible. To benefit from this exposure, it’s important that you do not wear sunscreen and that you have as much skin exposed as possible.

Darker skin requires more sunlight to produce vitamin D, and as such, will likely require more than 15 or 20 minutes of exposure. Likewise, if you have fair skin, 15 minutes might be more than what you can tolerate at first. Ideally, you should aim to be in the sun during it’s highest point as this is when the beneficial UVB radiation is most abundant. As long as you avoid sunburn, getting sun exposure on a regular basis without the use of sunscreen will help to improve your health rather than harm it. Furthermore, your resistance to sunburn will naturally become stronger as you continue to spend more time in the sun.

Though we should time our sun exposure to the minimum needed, for optimum vitamin D production, experts such as Krispin Sullivan recommend we should sun ourselves to the point just before the faintest pink colouring. If you ‘pinken’ in 30 minutes, expose yourself for 25 minutes each side of your body. If you ‘pinken’ in 10 minutes, sun for 7 minutes each side. It is again emphasised that more is definitely not better. Sunning to the point of colouring or pinkening the skin destroys vitamin D and can harm skin cells. Get your vitamin D when UVB is most present, but don’t burn or even quickly colour your skin.

If you work indoors or spend a lot of time in cars, avoid excessive sun contacting your uncovered skin through windows. Most importantly, be sure to get outside at lunchtime for some direct sun exposure.

If you know you’re going to be out in the sun for a longer period of time than what your skin can handle, then it obviously makes sense to protect yourself. The best way is to wear clothing that will block the sun while also allowing you to stay cool. If you must use sunscreen, choose a natural one that’s free of toxic chemicals and blocks both UVA and UVB radiation. The best sunscreen I know of that meets these requirements is made by Aubrey Organics. Although their sunscreen is more difficult to rub in than conventional sunscreens, the protection from UVA radiation and the avoidance of toxic chemicals is well worth the effort.

What About Winter?

Because the body is capable of storing vitamin D, sufficient sun exposure during the summer produces enough of it to last through the winter. After all, this was perfectly adequate for our ancestors as vitamin D supplements were obviously not available to them. However, few of us get the amount of sun exposure that our ancestors did.

If you’re unable to get sufficient sun exposure during the summer, or if you’ve tested low for vitamin D, then it’s probably a good idea to take a vitamin D3 supplement. In either of these cases, Dr. John Cannell, president of the Vitamin D Council, recommends 5,000 IU per day. Although this is more than 10 times the daily amount recommended by the FDA, it’s important to realize that 5,000 IU is only 125 micrograms, which is 0.125 milligrams, and is just a quarter of the vitamin D that can be naturally produced by the body in a single day of adequate sun exposure. Other vitamin D experts, such as Dr. Robert Heaney, recommend taking 1,000 IU to 2,000 IU.

What About the Depleted Ozone Layer?

Although the depletion of the ozone layer is certainly a valid concern, I don’t think it means that we should avoid the sun and always load up on sunscreen. The importance of vitamin D has been clearly established, and in my opinion, outweighs the potential risk of increased radiation from the depleted ozone layer. Furthermore, it’s in our best interest to get vitamin D from it’s natural source rather than a pill because there may be additional benefits to sunlight that we haven’t yet discovered and are vital to our health. As such, it’s always best to error on the side of nature, even if it’s been compromised by our own doing.

The depletion of the ozone layer simply means that the radiation from the sun is stronger and that we just have to be mindful of the increased potential for sunburn.

Further Information

For more information about the research supporting the importance of vitamin D and sun exposure, visit the Vitamin D Council run by Dr. John Cannell and the Sunlight, Nutrition and Health Research Center run by Dr. William Grant.

By Vin Miller

Why Sun Exposure Is Vital to Your Health is a post from: Group Fitness Training Sydney Personal Training

It is important to distinguish immediately that in Australia, practitioners of any modality cannot claim to treat Cancer. Even legally, practitioners of modalities outside of the medical profession cannot claim to treat, improve or reduce Cancer. Of course different types of Cancer are addressed differently. Methods such as surgery, radiotherapy and chemotherapy remain some of the treatment procedures for Cancer throughout the World.

As a Chinese herbalist and acupuncturist, I have seen and attended lectures in China of the support Chinese Medicine can provide to Cancer sufferers. In China however, they have different regulations regarding the legalities of treating this disease, which makes it less restrictive to discuss herbs and acupuncture’s role in helping Cancer sufferers. In Australia Chinese Herbalists and other Natural therapists are able to support Cancer sufferers for the side effects of conventional treatments which can range from nausea and vomiting, loss of appetite, pain relief, constipation, fatigue, immunodeficiency to sleep disturbances.

The purpose of this article is to inform you of methods used in Chinese Medicine to help support such patients.

According to Chinese Medical Theory and the studies of Dr Henry Liang, there are 4 factors that can show in a patient suffering from Cancer of some type.

• Toxic Heat
• Phlegm Accumulation
• Blood Stasis
• Deficiency or weakness

NB: This is not a medical diagnosis, this is Chinese Medicine’s interpretation of the symptoms Cancer patients present with. A medical diagnosis can only be sought by your GP or specialist.

Cancer patients suffering symptoms as a result of conventional medical treatments are able to seek Chinese herbal prescriptions or Acupuncture consultations to support their condition. A fully qualified Chinese Medicine Practitioner uses techniques to assess the appropriate supportive treatment.

Toxic Heat may show as infection, inflammation, rapid enlarging of the tumour, fever, thirst or constipation. Herbs such as Scute, Prunella, Dandelion and Rhubarb are traditionally used in Chinese medicine to cool severe heat.

Phlegm Accumulation may show as lumps and masses, spreading or metastasis, coughing of mucus, discomfort in the chest or stomach. Herbs such as Pinellia, Triconanthes Fruit, Apricot seed and Kelp are traditionally used in Chinese medicine to soften masses and reduce phlegm.

Blood Stasis may show as lumps and masses, viscous blood or sharp stabbing pain. Herbs such as Notoginseng, Red Peony, Persica and Salvia are traditionally used in Chinese medicine to reduce blood viscosity, promote blood generation.

Deficiency may show as Immunodeficiency, pale complexion, shortness of breath, cold extremities, sweats easily or at night, dry throat or low grade fever. Herbs such as Ginseng, Codonopsis and Astragalus are traditionally used in Chinese medicine to enhance immune function.

An Acupuncture clinical trial in 2006 has suggested that electro acupuncture may have benefits for chemotherapy induced vomiting. Another clinical trial in 2008 has suggested that acupressure is beneficial for chemotherapy induced nausea and vomiting.

Conventional treatments recommended by an oncologist is an important part of fighting Cancer. How someone chooses to support themselves through this treatment process is a highly personal issue and must be respected.

The main benefits that may be achieved from Chinese Medicine include:

• Relieving some side effects of chemotherapy and radiotherapy
• Alleviating symptoms associated with Cancer eg. Fatigue, Anaemia
• Supporting immune function and energy levels
• Remission support

For more information about support for Cancer sufferers and how natural therapies can assist general well-being during this time, please contact The Family Wellness Centre

References: Liang, Dr. H. SunTen Professional Seminar Series- Support of Patients Undergoing Cancer 2009

The C Word: Supporting Patients undergoing Cancer Treatment is a post from: Group Fitness Training Sydney Personal Training

SRP physiotherapists, Jo and Lucy, recently attended a two day workshop conducted by leading physiotherapist, Dean Watson, who has twenty years of experience in treatment of headaches.

In the past, research has attributed the cause of headaches to many factors – for example dehydration, dietary factors, hormonal, change in blood pressure or pain referred from the neck.

Patients will also describe a range of symptoms. Some are quick in onset and temporary in nature and others have been longstanding and remained unchanged for many years. They may have been diagnosed as conditions such as migraine, cluster headache or tension headache. Through his work, Dean has found that a larger proportion of headaches than previously expected can be attributed to a

problem in the upper segments of the neck. This problem could be a stiffness or excess movement at one level. This can then impact the nerves that exit at a particular level and pain may be felt anywhere along their pathway, including the head. The diagram (left) shows the area of the head and jaw where the nerves of upper neck (C2 and C3) send their messages. It can also impact the area just above or behind the eye. These areas will be familiar to many as regions where they feel their headache.

The nerves that supply the face, head and jaw will not only produce pain signals but can often produce other types of nerve signals such as tearing of the eye, sensation of sinus block or pins and needles around the face. Dean has found that by using a series of very specific techniques to test each of the upper neck segments, a physiotherapist can reproduce the patient’s headache. In many cases, this technique can then be used to alleviate the headache. Following this treatment regime, there is a high chance that the intensity and frequency of headaches can be reduced. This has been the case even when the headaches have been longstanding or have other contributing factors. Jo and Lucy have been pleased with their results so far in adopting this approach.

As with other types of joint dysfunction it is important that we provide you with exercises to maintain the improved function in the joint. We can put together a series of simple exercises based on your particular problem to be completed during your working day and at home that will focus on keeping the headache at bay!

By Sydney Rd Physiotherapy

Headaches, Could Physiotherapy Help? is a post from: Group Fitness Training Sydney Personal Training

4 fresh corn
½ red onion, roughly chopped
½ bunch fresh coriander
1 cup flour
1 tsp baking powder
2 eggs
pinch salt
oil or butter
1 lemon
Extra coriander to serve

Cut corn kernels from the cob and place ½ of the kernels in a blender along with the coriander, onion, egg, flour, salt & baking powder. Blend until smooth, pour in to a bowl and add the remaining corn, mix.

Heat oil in a pan and when hot add spoonfuls of the mixture to the pan, cook for a few minutes on each side until the corn fritters are golden and crisp. Remove from the pan and rest on paper towel to absorb any excess oil. Serve with a sprinkle of fresh lemon juice and some extra coriander leaves.

By Georgina from Simply Sumptuous Foods

Sweet Corn Fritters is a post from: Group Fitness Training Sydney Personal Training

Kale is a hardy cold-weather green whose flavour becomes sweeter as the weather gets colder.  They belong to the brassica family which makes them a relative of the cabbage, brocolli, cauliflower and brussel sprout vegetables.  These vegetables have long been known for their health promoting nutrients.

NUTRITONAL FACTS

Kale is an exceptional source of fibre, chlorophyll, calcium, iron, and Vitamin A (great for vision), Vitamin K (essential for blood clotting and although older children and adults get most of their vitamin K from bacteria in the gut, some is from their diet and kale is a wonderful source) and Vitamin C.  Kale is also an antioxidant food (Vitamin C is the primary water-soluble antioxidant in the body) and a great immune supporter.
STORAGE

Kale should be wrapped in a damp paper towel, placed in a plastic bag and stored in the refrigerator crisper. It should not be washed before storing since this may cause it to become limp.  Kale can be kept in the refrigerator for several days, although it is best when eaten within one or two days after purchase since the longer it is stored, the more bitter its flavour becomes.

By OrganicFood.com.au

Kale is a post from: Group Fitness Training Sydney Personal Training

What is Bio Impedance?

A kick ass quick, safe and effective tool to test your muscle mass, fat distribution, fluid balance and your REAL age!  This is a unique health assessment that can give you immediate results and a way to track your health progress.

BIA measures the opposition to the flow of an electric current through the body fluids contained main in the lean and fat tissue (but don’t worry it doesn’t hurt you all you need to do is lie down for 5 minutes!)

Do you exercise and eat well but still are not happy with your body composition? BIA can help you find out why by testing for insulin resistance, inflammation and the quantity and quality of your muscle.

BIA is an awesome motivator for you to stay on track improving your health (not to mention lowering your age!)

Call Millie today on 0413 942 734 ask for the special Vivos discount.

By Millie from Power Healing

Bio Impedance is a post from: Group Fitness Training Sydney Personal Training

We all do it or we don’t. We either overeat or under eat.  Firstly it’s always good to eat a healthy balanced meal three –five times a day minimum, including fresh vegetables, low sugar fruits (berries, currants, green apples, pears), wholegrains (pref. gluten free), Protein (both animal and vegetable) and good fats.  Here are some tips when the stress machine kicks in:

• Follow your breath, look inward instead of outward and notice where you breathe is in the body.  This will help bring you back to presence.
• Eat a vegetable! Celery and Carrots are great chopped up with a little hommus/avocado or tahini.
• Have a green tea/fresh lemon and ginger tea or a rice milk with dandelion!
• 1 handful of tamari almonds/pepitas (pumpkin seeds)/gogi berries.
• Eat a protein bar/ball (isowhey pharma foods or bounce are both good brands)
• Go outside, even for five minutes or a quick walk around the block.
• Listen to music
• Write in your ‘Dear Diary..!’
• Lie on your back with your legs in the air or resting on a chair and feel what is coming up for you!
• Call a friend, tell them how you are feeling or listen to how they are feeling.
• Volunteer for a charity group, we call it karma yoga and it is a great way to reconnect.
• Do something creative – paint, dance, draw, laugh, run, stretch!
• Have a massage/facial/pedicure..
• Cook!
• Read like a bookworm

Or as the book says Eat, Pray, Love

By Millie from Power Healing

Stress Eating is a post from: Group Fitness Training Sydney Personal Training

Serves 4

½ cup quinoa
15 black olives
6 marinated artichokes, quartered
1 heaped tsp baby capers
15 cherry tomatoes or sundried tomatoes
½ red onion, finely sliced
200g kidney beans
Salt & pepper to season
2 tsp olive oil
1 tbsp white wine vinegar

To cook quinoa place in a saucepan and add 1 cup cold water, bring to the boil then turn down to simmer, cover and cook for 15 minutes until all the liquid has gone. Turn off heat and place a piece of kitchen paper on top then cover and leave to stand until cool.

In a bowl mix the oil, vinegar, salt and pepper. In a separate bowl add all the other ingredients as well as the cooled quinoa, gently combine. Pour over dressing and mix through. Serve on its own or on a bed of salad leaves.

By Georgina from Simply Sumptuous Foods

Italian Inspired Quinoa Salad is a post from: Group Fitness Training Sydney Personal Training

Proteins are made up of amino acids and are considered to be the ‘building blocks’ for the many cellular functions of your body. There are 22 amino acids required by your body to maintain good health; 14 of these are produced by your body (these are classified as non-essential), and the other 8 must be consumed through the foods you eat (these are classified as essential).

All protein sources derived from animal sources (meat, fish, poultry, eggs and dairy) are valuable protein sources because they contain all the essential amino acids required by the body. Whilst some plant-based foods also contain protein (soy products, nuts, seeds, grains, lentils, legumes), they are generally lower in their protein content and are missing at least one of the essential amino acids. If you are a vegetarian, you need to ensure that you eat a good range of plant-based foods to ensure you are getting all of your essential amino acids.

It is important to eat sufficient protein as it is used by the body for:

• growth; especially important for children, teens, and pregnant women
• building and repairing tissue, including lean muscle tissue
• immune function
• making essential hormones and enzymes
• energy; if there are insufficient carbohydrates available in the body, it will use proteins
• preserving lean muscle mass.

How much protein do you need?
Your protein requirements, as well as your overall calories, are dependent on a number of factors including:

• how active you are
• your stress levels
• your general health, including if you are pregnant or recovering from an illness.

Your daily requirements can be calculated in the following ways:
1.  Method 1 – First you need to calculate your daily calorie requirement and then simply consume 30-40% of this from protein sources.

2.  Method 2 is to use your whole hand as your measurement guide. For each of your six meals throughout the day, you should eat one serving of protein equal to the size and thickness of the palm of your hand (not including your fingers). Using this method is a much simpler and easier way of measuring, and will still provide you with between 30-40% of your daily calories in protein.

By Sonja Falvo from Real Body

Proteins: Why do you need them? is a post from: Group Fitness Training Sydney Personal Training

How relaxed are you REALLY when you’re asleep?

After a full night’s sleep, do you wake in the morning exhausted? Or STILL feeling tired?
The effects of stress or an un-rested mind doesn’t necessarily stop once your head hits the pillow.
Sleep Disorders called Parasomnias happen to you whilst you sleep and can cause fatigue. They can also be effectively managed long term with the wisdom of Natural Therapies.

There are 2 types of Primary Sleep Disorders, so let’s take a look at the differences;

Dysomnias

Abnormalities in the amount, quality or timing of sleep. Includes:

• Insomnia(not enough sleep)
• Hypersomnia(excessive sleeping)
• Narcolepsy (frequent and uncontrollable episodes of deep sleep)

Parasomnias

Abnormal behavioural or physiological events associated with sleep. Includes:

• Teeth grinding/ clenching
• Nightmares/terrors
• Sleep walking
• Snoring
• Restless Leg Syndrome
• Sleep Apnoea

It is considered just over 8 hours of sleep is essential for us to function normally every day and yet, only 35% of adults get the required amount of BENEFICIAL sleep needed for normal daily function. An increase in Stress levels directly influence how relaxed you are when you’re asleep.

So what can be done to resolve Parasomnias?

Since Stress is a determining factor in several Parasomnias, it is essential to deal with the cause properly. Stress management techniques are healthier and more precise than just having an alcoholic drink at the end of the day. By treating the cause and not just the symptoms, you’re more likely to have more sustainable and noticeable changes occur. Implemented daily they can make a huge difference to the restfulness of your slumber.

Retrain your mind to relax with Clinical Hypnotherapy for Stress related symptoms

Our hypnotherapist has helped clients using Stress Management techniques. A Hypnotherapist can help settle ruminating thought patterns, teach relaxation techniques and help the client deal with emotional or mental stresses that keep them awake. Using techniques such as Conversational hypnosis, Ericksonian trance & Anchors, symptoms such as Sleep talking, Nightmares, Teeth grinding, Snoring and Sleep Apnoea.

Retrain your body with Bodywork

Teeth Grinders are often recommend by their dentist to seek further treatment to prevent further grinding down of their teeth.  Teeth grinders  may experience: A Tight & sore jaw, chomping at night, inability to open mouth wide & easily, grinding, clenching, headaches, earaches.

Recommended Therapy: Massage, Acupuncture, Bowen Therapy, Chiropractic or Osteopathic care.

Snorers may breath through their mouth whilst asleep, have Post Nasal Drip, Sinus problems, Enlarged adenoids or tonsils (in kids)

Recommended Therapy: Bowen Therapy – We’ve heard about our clients snoring reduced after Bowen treatments.

Naturopathic & Chinese Herbs – A physiological factor contributing to these conditions is phlegm production. Herbal Medicines can reduce this process.

People suffering Sleep Apnoea experience stopping of their breathing whilst asleep due to obstruction in the nose / mouth from structural or physiological causes, breathlessness and fatigue due to lack of oxygen.

Recommended Therapy: Naturopathy or Hypnotherapy – Weight Loss can be an important factor in reducing Sleep Apnoea. Excess weight around the face, throat & chest area can be contributing to restriction of the airways if sleeping on your back. Naturopaths & Hypnotherapists have strategies that can help weight loss.

Naturopathic & Chinese Herbs – A physiological factor contributing to these conditions is phlegm production. Herbal Medicines can reduce this process.

People suffering Restless leg syndrome can’t get their legs comfortable in bed, have pain and tension in the calves and need to move legs constantly.

Recommended Therapy: Massage, Acupuncture or Electro-acupuncture, Bowen Therapy, Osteopathy – Improving circulation, relaxing tense muscles and improving neural feedback can relieve pain and discomfort.

There are many natural and effective solutions to resolve your sleep disorders.

By Katika from The Family Wellness Centre

Insomnia Part 3: Parasomnias & Nocturnal Activity is a post from: Group Fitness Training Sydney Personal Training

Cholesterol is a type of fat that is vital for life. It is a building block for many metabolic processes in the body including making hormones, supporting cell structure and making bile. Cholesterol can be found in certain foods (e.g. meats, dairy products, eggs), and is also made by your liver. Too much cholesterol can be detrimental to your health by promoting fatty plaque deposits in blood vessels, known as atherosclerosis, increasing your risk of cardiovascular disease.

If you haven’t had your cholesterol levels checked, ask our Practitioner about having them tested today!

Cholesterol: the Good and the Bad

When you get your cholesterol levels checked, our Practitioner will be interested in two main types of cholesterol: high density lipoprotein(HDL) cholesterol and low density lipoprotein (LDL) cholesterol. HDL is essentially the ‘good’ form of cholesterol while LDL is the ‘bad’ form of cholesterol. If the ratio of HDL:LDL is out of balance (i.e. not enough HDL, too much LDL), this puts you at increased risk of heart disease.

A Practitioner can identify if you have unhealthy cholesterol levels and prescribe specific natural supplements to restore balance between the good

and bad types of cholesterol.

Five Simple Steps to Lowering Cholesterol

Diet and lifestyle changes must form the foundation of any cholesterol lowering plan.

1. Follow a cholesterol lowering eating plan. Important dietary changes to improve your general cardiovascular health include:

• Eliminate damaging trans fats found in fast foods, fried foods and baked goods. Trans fats increase your risk of developing heart disease by increasing the ‘bad’ cholesterol.

• Reduce your saturated fat intake by consuming only lean meats. Too much saturated fat can cause weight gain and increase your cholesterol.

• Increase the amount of good fats you eat from cold water fish, nuts and seeds.

• Follow the principles of the Mediterranean diet which is rich in fresh fish, whole grains, fresh fruits and vegetables, olive oil and garlic. People following the Mediterranean diet have the lowest rates of cardiovascular disease in the world.

• Cut down on sugar in your diet. Soft drinks, fruit juices and processed foods frequently contain ‘hidden sugars’. When there is an over-supply of sugar the body converts this to fat which negatively affects cholesterol balance.

2. Lose weight. If you are overweight, weight loss is an essential part of reducing your cholesterol levels. If you need to lose weight, our Practitioner can support you with a clinically-proven, specialised weight loss program.

3. Get moving. Daily physical activity is vital for improving cardiovascular health, stabilising cholesterol levels and for weight maintenance.

4. Adopt a healthy lifestyle. It is also important that you also address factors such as stress and smoking, as these can increase your risk of cardiovascular disease. Talk to our Practitioner if you need help managing stress or quitting cigarette smoking.

5. Supportive supplements from the natural dispensary. As well as the dietary and lifestyle strategies already suggested, the following Natural Medicines may also help prevent and/or treat high cholesterol:

• Krill Oil – Krill oil is a valuable source of essential fatty acids, antioxidants and phospholipids which have been shown to be effective in reducing cholesterol. This source of essential fatty acids can help to correct the balance of ‘good’ and ‘bad’ cholesterol and reduce inflammation, making krill oil a vital nutrient for keeping your heart healthy.

• Sugar Cane Wax Sterols – Sugar cane wax sterols (or policosanols) are nature’s answer for mildly elevated cholesterol. Sugar cane wax sterols help reduce LDL cholesterol and increase HDL cholesterol.

Start Making Changes Today!

Start making changes today. It is never too late to improve your health, and the simple dietary and lifestyle modifications outlined here, along with appropriate supplementation, can add years to your life and life to your years!

From Millie, by Wellness Review

Cholesterol Questions Answered is a post from: Group Fitness Training Sydney Personal Training

Broccoli what is it?

Broccoli is a member of the brassica family. It is usually green in colour and has flowery heads on a thick stalk. Its name comes from the Italian word ‘brocco’, meaning arm or branch. Broccoli is available year round.

Is it good for me?
Broccoli is commonly referred to as a “superfood”. It contains the antioxidant vitamins beta-carotene, vitamin C, vitamin E and folate. It also contains fibre, iron and potassium. Broccoli is a source of glucosinolates, compounds which when eaten may have benefits for health. Broccoli contains a compound called sulphoraphane which can function as an anti-cancer agent. Just 100g of Broccoli has two day’s supply of vitamin C.

Other Benefits:
Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.

The potassium in broccoli aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.

The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as aims to reduce blood cholesterol levels.

In recent years, broccoli has made the headlines regarding three components found in the vegetable. For instance, indole-3-carbinol has captured the attention of those looking to prevent hormone-related cancers, such as breast- and prostate cancer.

The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).
Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer’s disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumours, lung cancer, heart disease, arthritis, and even the aging process.

How to select and store?
When selecting broccoli look for fresh, bright-green heads which have compact clusters of tightly closed florets. Stalks and stem leaves should be tender yet firm. To keep broccoli at its freshest stage, store it for 3 to 5 days in a plastic bag in the refrigerator. Broccoli can also be stored by freezing it. Peel the leaves from the stalk. Blanch the broccoli in steam for 5 minutes. Cool, and then place the broccoli in a sealed plastic bag. Broccoli can be stored in the freezer for up to 10 months. Cooked broccoli does not store well, as it will break apart when reheated. If you want to store cooked broccoli, steam it until it is just tender and store in a plastic bag for 2 to 3 days.

By OrganicFood.com.au

Broccoli is a post from: Group Fitness Training Sydney Personal Training

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Everyone finds it hard to get started on a new exercise program. Come along to my group training sessions for a FREE 7-day trial, and try it for yourself in a fun and social environment with people wanting to change their lives just like you.

You can talk with the other people training with me, see and feel how it works , and chat to me about how I can help you best achieve your fitness goals.

Fill out your details in the form provided and I will send you information about how you can start your outdoor fitness training 7-day free trial, today.

Outdoor Group Training is a post from: Group Fitness Training Sydney Personal Training

This is one of the most common questions podiatrists are asked. The answer depends on many things. The type of activity you are planning, the type of foot you have, your age, your medical conditions and any foot problems that you may have. But here are some simple rules for choosing a good shoe.

* The shoes should be long enough and deep enough to avoid any pressure on the tips or the tops of the toes.

* The shoe should be the width of your thumb longer than your longest toe.

* The shoes should have a firm fastening device around the instep such as a lace or a velcro-strap. This is to hold the foot back against the heel and to prevent the foot sliding forward and the heel slipping out of the shoe.

* A low broad heel will reduce the pressure on the front of the foot and increase stability.

* The toe box should be round and wide to avoid cramping of the toes. It should be deep enough to accommodate any toes deformities or insole that may be required.

* The shape and the width of the shoes should be more or less the same as your feet.

* The sole of the shoes should be made of non-slip, shock absorbing and resilient materials.

By Angela from Balgowlah Podiatry

What is the best shoe for me? is a post from: Group Fitness Training Sydney Personal Training

Ingredients
375g (2 cups green lentils)
200g green beans
2 carrots
1 large onion
1 large potato
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
½ cup buckwheat flour (or ¾ cup all purpose flour)

Sauce
2 cloves garlic
1 tbsp grated ginger
250ml passata
500ml vegetable stock
250ml coconut milk (optional however if you leave out increase the passata to 350ml and the stock to 600ml)

Method

Cover lentils with cold water and soak overnight. Drain well. Preheat oven to 200°. Grate the onion and potato and drain excess liquid. Combine the lentils, onion , potato, cumin, coriander, turmeric and flour in a bowl and mix well. Roll the mixture in to walnut size balls and place them on a lined tray. Cover and refrigerate for 30 minutes.

Top and tail the beans. Slice the carrots. Remove lentil balls from fridge and spray with oil, place on a baking tray and place in oven for 15 minutes or until crisp and brown.

Heat oil in a large saucepan. Add garlic and ginger and cook for a minute on a medium heat. Stir in tomato passata, vegetable stock and coconut milk. Bring to the boil, reduce heat and simmer uncovered for 10 minutes. Add the lentil balls, beans and carrots, cover and simmer for 35 minutes stirring occasionally. Serve.

By Georgina White – Simply Sumptuous Foods

Lentil Bhuja Casserole is a post from: Group Fitness Training Sydney Personal Training

Where do feet come into it?

Imagine our skeleton, as a train. Each bone (a carriage) connected to the next at a joint. But, instead of the train being pulled along, the “skeletal” train actually reverses. It reverses up into the air – against gravity and it does not have a railway track to guide it, it has a brain to control which muscle group contract or let go to hold the body up. Very complicated bio-feed-back mechanisms keep us standing and so things get exponentially more complicated when we start to walk, run and multi-task such-as, run and hit a ball at the same time. It is all fantastic and we do it all without thinking. Some people are so good they become competitive athletes and win medals at the Olympics and Para-Olympics. It blows your mind!

Millions of years of genetic pooling mean some skeletons have faults. These faults affect the reversing “skeleton” train and cause other carriages to compensate. Some of these compensations are bad and lead to problems.

Injuries, body type, poor muscle balance, excess weight, medical problems, poor technique and poor footwear all affect the reversing train.

Podiatrists are in charge of the first carriage (FEET). The first carriage needs to be properly aligned other-wise it puts the whole system out. Your other health professionals look after the other carriages and all of us combined help the reversing train stay up-right and on track.

By Angela from Balgowlah Podiatry

Basic Biomechanics is a post from: Group Fitness Training Sydney Personal Training

Tennis elbow often presents with pain on resisted movement, weakness in the forearm and wrist and sharp pain localised at the outer elbow joint. Many clients who have come to see me for acupuncture have complained of how inconvenient it is whether they’re carrying their shopping, lifting the kettle to pour a cup of tea or trying to open a jar that their elbow suddenly “bites” with pain and discomfort.

Tennis Elbow (outer forearm- extensor tendon) and Golfer’sElbow (inner forearm- flexor tendon) are common names for a localised inflammation or tendonitis at the elbow and can

successfully be treated using acupuncture. Many clinical trials have been conducted on researching the pain relief people get. I’ve also had massage therapists agree, acupuncture is one of the best remedies for tendonitis, especially Tennis Elbow.

Acupuncture will release any tension in the extensor muscle group, attract blood flow to the area which will heal surrounding tissue, settle inflammation and block pain messages to the brain. The key to the acupuncture resulting in maximum benefit is also giving the body time to heal. Repetition is recommended to reinforce this message to the body to stop the pain and settle inflammation by getting at least 3-5 acupuncture sessions. For some people the pain they’ve endured with their elbow, this is relatively quick recovery time!

Simple stretches are also recommended to elongate the muscle fibres in the extensor muscle that when tight pull on the elbow joint and exacerbate the tendonitis (see above or ask Mike!). Sports Liniments such as Zheng Gu Shui or Zen (available from The Family Wellness Centre) also helps improve circulation, keep the elbow warm and stop episodes of acute and temporary pain. Gua Sha (scraping technique) is also useful to move blood close to and around the elbow joint where massage may be difficult.

By Katika from  The Family Wellness Centre

The Benefits of Acupuncture with Tennis Elbow is a post from: Group Fitness Training Sydney Personal Training

Shin splints are characterized by pain in the front or inside aspect of the lower leg due to overexertion of the muscles.

The pain usually develops gradually without a history of trauma, and might begin as a dull ache along the front or inside of the shin (Tibia) after running or even walking.

Shin splints can be caused when the anterior leg muscles are stressed by running, especially on hard surfaces or by sports that involve jumping. Wearing athletic shoes that are worn out or don’t have enough shock absorption can also cause this condition. Over-pronation (flat feet) is another factor that can lead to overuse of the lower leg muscles during exercise. People with high arched feet can also experience shin splint discomfort because this foot type is a poor shock absorber.

Orthotics that offer arch support for over-pronation are an important part of the treatment plan, as this can prevent the overuse of these muscles. Management of shin splints also includes checking footwear, rest from the exercise that is causing the problem, icing the area and gentle stretching before and after training. The pain can become more intense if not addressed, and shin splints should not be left untreated because of an increased risk of developing stress fractures.

By Lance Penn, Podiatris from Foot Point Sports Clinic

Shin Splints is a post from: Group Fitness Training Sydney Personal Training

A 17 year old boy came in after a recent spinal fusion operation to get pain relief for his back. He also experienced burning in his feet, thighs and pelvis. He rated this pain at a 10/10 in intensity. At this stage he appeared frustrated that he couldn’t be active like his friends and was confined to a chair for weeks on end, waiting for his rehabilitation to be complete. Regular Massage had temporarily eased the pain but pain kept coming back. His mother, desperate to get some relief for her son after many sleepless nights brought him to me after being recommended by Jason Karalus of Dee Why Chiropractic. Jason had recommended acupuncture, knowing that my experience in treating post operative pain & scar tissue could be the key to making this boy’s pain go away.

After the boy’s first session the pain reduced immediately. Just by applying acupuncture and Moxibustion. Within 3 sessions of the same process, the burning foot pain, leg pain and back pain had significantly reduced and he only experienced tension in these areas. He now rated his pain at a 2/10.

Moxibustion is the use of Moxa to apply heat to the body. Moxa sticks are made of compacted herbs that are lit and generate heat. (It sounds intriguing and is completely safe!) The moxa sticks are held 1-2 inches above the skin to provide a deep, gentle warmth. This improves the local circulation which encourages healing, relaxes any tight muscle and softens scar tissue.

The change I have seen in this boy has been remarkable. Not only his pain levels have disappeared, but his confidence has returned, he appears more relaxed and in control of his future. He is keen continuing his acupuncture treatments as maintenance work to keep muscle tension in check. A great result! If you know anyone who is suffering from Post-Operative Pain Suggest they call Katika at Family Wellness Centre on 9938 1090. I’d be happy to discuss their situation further and how I can help them.

Moxibustion Can Make All The Difference – A Case of Post-Op Pain is a post from: Group Fitness Training Sydney Personal Training

Impingement is one of the most common causes of pain in the adult shoulder. It results from pressure on the rotator cuff from part of the shoulder blade (scapula) as the arm is lifted.

The rotator cuff is a tendon linking four muscles: the supraspinatus, the infraspinatus, the subscapularis, and the teres minor. These muscles cover the “ball” of the shoulder (head of the humerus). The muscles work together to lift and rotate the shoulder.

The acromion is the front edge of the shoulder blade. It sits over and in front of the humeral head. As the arm is lifted, the acromion rubs, or “impinges” on, the surface of the rotator cuff. This causes pain and limits movement.

The pain may be due to a “bursitis,” or inflammation, of the bursa overlying the rotator cuff or a “tendonitis” of the cuff itself. In some circumstances, a partial tear of the rotator cuff may cause impingement pain.

Impingement is common in both young athletes and middle-aged people. Young athletes who use their arms overhead for swimming, baseball, and tennis are particularly vulnerable. Those who do repetitive lifting or overhead activities using the arm, such as paper hanging, construction, or painting are also susceptible. Pain may also develop as the result of minor trauma or spontaneously with no apparent cause.

Beginning symptoms may be mild. Patients frequently do not seek treatment at an early stage.

• Minor pain that is present both with activity and at rest
• Pain radiating from the front of the shoulder to the side of the arm
• Sudden pain with lifting and reaching movements
• Athletes in overhead sports may have pain when throwing or serving a tennis ball

The important part in managing this type of shoulder condition is to identify any muscle imbalances leading to the impingement as described above. Your Physiotherapist can help by manually releasing the tight structures (using a variety of deep tissue massage techniques combined with stretches) , and start a specific strength and rehab exercise program which can be blended in with your Gym or current fitness program.

By Matt from MGS Physiotherapy, Manly

SHOULDER IMPINGEMENT SYNDROME is a post from: Group Fitness Training Sydney Personal Training

Ingredients

1 clove garlic
1 small red onion
2 radishes
1 small red chili
1 large ripe avocado
1 medium lemon
Salt (sea/rock) and freshly ground pepper to taste

Method

1. Roughly (with love) chop the onion, radish and chili with the garlic.

2. Peel the avocado and remove stone, mash with fork in bowl.

3. Finely grate the lemon rind and juice the lemon.

4. Combine avocado, garlic, onion, radish, lemon rind and lemon juice, season well and mix thoroughly.

Serve with chopped carrot, celery and capsicum

By Millie – Mu Naturopathy

Zingy Guacamole is a post from: Group Fitness Training Sydney Personal Training

When exposed to sudden forces or twisting movements, the knee can sustain damage to ligaments or cartilage. However a common “injury” or pain which develops gradually is Patello-Femoral pain or pain behind the kneecap. This quite often comes on gradually as a result of a muscle imbalance, predominantly weakness of the VMO (inner quad muscle) and excess tightness of the lateral structures of the thigh and hip (namely ITB, TFL and gluteal muscles).

This imbalance can occur due to poor foot mechanics, overuse or excessive loading such as stairs, hill training etc. This also happens in younger patients during growth spurts where the long bones grow quickly and leave the remaining muscles behind. This condition is common in children from 12-16yrs old, especially if playing sports involving sudden changes in direction and jumping eg netball, basketball, soccer, athletics etc. In the adult  it can often result from inadequate stretching of the gluteal and TFL muscles (check with your