Core Health Dynamics | PT 101 | T-H-I-N-K!

 This is a great acronym for any Trainer to use when dealing with Clients!

[RANT – start now:

The number of times I see PT’s either not paying attention, texting on their phone, or barking orders without explanation…man, it drives me nuts, and gives all of us a bad name! You’re dealing with an individuals health and well being, they’re relying on you…

…so just T-H-I-N-K!

RANT – finished!]

Anyhow, I came across this on Rebekah Radice’s G+ site! She’s pretty darn cluey on all things Social Media and Start-Ups, so get over there and check her site out! And now that I think about it, you can use this acronym for pretty much anything!

Enjoy!

 

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Sources and Notes:

Rebekah Radice  – thanks for re-introducing this into 2014!

Core Health Dynamics | The ANATOMY of a Fitness Routine 101

 Gotta’ love a simple, practical, Health and Fitness infographic!

This is one I found a while back, all about the Do’s and Don’t’s of a new Fitness routine, the benefits, and where to find your own motivation! It also partners nicely with the Core Health Dynamics post on Strength Training Benefits – 101!

 Enjoy, and thanks to Vibram Fivefingers for providing this:

 

Health and Fitness Benefits

 

Sources and Notes:

http://www.vibramfivefingers.com/education/anatomy_of_a_new_fitness_routine.htm

5 Ways My Diet Has Changed Since My Foray Into The Paleo Lifestyle

We had so much positive feedback in regards to last Thursday’s ‘Paleo Periodic Table’ Post, so we decided we would continue on the Paleo theme!
This is Re-blogged from Cassy at http://onthe-in-side.com, and is a real honest look at what it is like to be a non- Trainer/Nutritionist and launch yourself into the Paleo Nutrition Plan / Lifestyle!
Thanks again to Kendra at http://ourpaleolife.com for the periodic table, and of course Cassy at http://onthe-in-side.com!
Enjoy!

Wine & Dine to the Finish Line

Almost 2 months ago, I wrote about my decision to incorporate the Paleo lifestyle into my diet for a couple of weeks to see how my body and mind felt on it. You can read my full post on why I wanted to give it a go if you’d like, but basically, after a lot of research and time spent learning about the Paleo diet and its scientific backing, I was intrigued and I’m willing to try just about anything new to see how it works with my body. I’m a curious person by nature and, since health and fitness are so subjective, I think it’s always best to try things out for yourself rather than listening to other’s opinions.

Periodic Table of Paleo Food
source

For about 2 or 3 weeks, I followed the Paleo diet strictly and didn’t eat any grains, dairy, legumes, etc. In addition to cutting out these items, I also…

View original post 1,114 more words

Nutrition 101- Paleo Periodic Table!

Core Health Dynamics came across this great little Periodic Table of Paleo Food via the following:

1) We Post a Blog. Or is that Blog a Post?…or Post a Post…i’m still new to this…

2) We get a ‘Good Job’ from a random reader, which I am learning is the second highest form of compliment you can pay a Blogger on WordPress! 🙂

3) Random reader turns out to be Cassy from On the inside, who is very nice and has cool Posts which you should read. Cassie has this table below on one of her Posts on trying Paleo, via…

4)   Kendra at Our Paleo Life, who has a great site and a great story to match! You should read it, then thank me later!

 

In the meantime, go to Our Paleo Life, and print this table out below, it makes being Paleo(ish)* easier!

 

periodic-table-of-paleo-food

 

Sources and Notes:

http://ourpaleolife.com

* Although I follow a Paleo nutrition plan 98% of the time, I do enjoy the odd raw milk protein shake, keffir, or hard, cheddar cheese, hence calling myself Paleo’ish’.

Core Health Dynamics | Top 5 | Natural Muscle Foods!

Got a  few hundred bucks?

Great – go to the nearest Health Food or Muscle Supp’s shop and buy all the Whey Protein, Creatine, BCAA’s and Protein Bars you can find!

Or don’t.

Because you don’t have to in order to initially put on lean muscle!

Although I do believe that some of these items above are beneficial for certain types of Fitness Programs, you can find most of the muscle and protein building blocks to start you off at your local grocery store!

And while these 5 natural muscle foods are easy to find, be mindful of where they originate from, and what they contain. For example, having farmed Salmon that is kept frozen for months on end won’t necessarily be a great option nutritionally.

Be aware that not all of these items will directly add to muscle gain via loads of protein or Amino Acids, but instead assist with overall muscle growth and repair when partnered with a structured Resistance Training program.

…you can find most of the muscle and protein building blocks

at your local grocery store.

So, without further ado, Core Health Dynamics humbly recommends you ingest the following 5 foods and drinks (in no particular order this time) so you can start finding that lean muscle –  naturally:

 

#1 – Salmon – There are very few things better tasting than wild caught, fresh, crispy skinned Salmon! The fact it’s full of Omega 3‘s and Protein (approx. 25g per 100g) means that is just may be the ultimate ‘health food’! Perhaps the biggest benefit of Salmon is that it contributes to muscle repair [1], an essential aspect of increasing muscle mass and leanness!

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While we’re talking about it, Omega 3‘s are heralded everywhere, but why exactly, and what are they? Omega  3‘s are fatty acids that the body absolutely needs, but cannot produce by itself. They assist with giving you healthy hair, healthy skin and less joint pain.

BONUS: Omega 3’s have been shown to reduce inflammation in the body. Inflammation is being shown more and more to be a trigger for early signs of possible Cancer!

#2 – Eggs – What’s better for you – the egg yolk, or the egg white? How about we make it easy for you: just eat both!

That’s right, the egg, the whole egg, and nothing but the egg! In fact, eggs are often referred to as the most complete whole food due to their protein, mineral and nutrient content (11 in total!), so perhaps they supersede the Salmon? Have both just in case (with avocado for breakfast!*)

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BONUS: The protein in eggs is more readily absorbed and used by the body than protein in any other foods. [2]

#3 – Water – What the …. is Water doing on the list? Well, muscle is almost 80% water, so even a minor drop in hydration will affect muscle growth, repair and your overall performance. The Biochemistry Journal further substantiated this by saying “…that decreased body water leads to cells shrinking and protein breakdown.” [3]

BONUS: Drink 8 – 10 glasses of water per day, and get rid of those wrinkles, have thicker hair, and improved concentration and energy levels!

#4 – Coffee – And if you thought water was an unusual choice for this list, then you must be really scratching your head about coffee. But hear me out: coffee fends off fatigue, and lab tests “…show[ed] caffeine to be ergogenic during high-intensity intermittent exercise.”[4].

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However…do not overdo coffee. It is a diuretic, which means you could spend more time in the bathroom than in front of your weights, and you don’t want to be dehydrated when doing any type of workout (see #3 above for help here).

BONUS: With caffeine, throw in the added benefits of fatty acid oxidation (read: fat burning) and increased Carbohydrate utilisation! [5]

#5 – Beef – You already knew this one. But want to know why? Creatine and Amino Acids. You can buy these as supplements (and if you want to go hard in the gym, I do recommend Creatine supplementation, as long as it doesn’t bloat you), however you naturally derive these by grass-fed, organic beef!

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500 Amino Acids exist, however your body only needs 20 of these. These 20 power your body, providing energy and muscle growth. Out of these 20, 11 are what we call  ‘essential’ Amino Acids, meaning these are the ones the body cannot make. Therefore we need them from food. Bet you can’t guess what a great source of all these essential Amino Acids are?

Beef?

Yeah you,  nice one! Read on…

Creatine provides increased energy during Resistance Training workouts, is produced via Amino Acids, and comes in the ratio of approximately 350mg per 100g (3.5oz)[6] of beef.  Admittedly, you would have to take Creatine powder to reach the amounts required (5g p/day) for an increase in significant mass, however you can naturally top this up by eating beef!

BONUS: In a 1997 study, participants in a study were found to increase their one repetition maximum (1Rm**) by 20% – 25% when on a controlled and regular Creatine dosage program. [7]

 

I’m sure you can think of several other great natural protein sources – turkey, chicken, most red meats, or full-fat, unhomogenized, raw milk for example.

That’s the fun thing about this: you can go and find your favourite tasting, high protein foods and see what works best for you to compliment your Resistance Training program.

And have a look at this Post to ensure you’re not ingesting a bunch of bad chemicals that will inhibit the bodies uptake of these items above.

Whatever you choose, just remember this mantra: To get lean,  eat clean!

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Sources and Notes:

[1]  http://www.muscleandstrength.com/supplements/ingredients/omega-3.html

[2]Cathy Johnson, Eggs: Unscrambling the evidence, http://www.abc.net.au/health/thepulse/stories/2011/07/13/3266764.htm

[3[ William Gamonski, Why is Water important in building muscle, http://www.livestrong.com/article/134943-why-is-water-important-building-muscle/

[4] JK Davis, JM Green, Caffeine and anaerobic performance: ergogenic value and methods of action , http://www.ncbi.nlm.nih.gov/pubmed/19757860

[5] Elliot Reimers – Is caffeine good or bad, http://www.muscleandstrength.com/articles/caffeine-good-bad-risks-benefits

[6] P.G.Williams, Nutritional composition of red meat, http://ro.uow.edu.au/cgi/viewcontent.cgi?article=1053&context=hbspapers

[7] Stephen P. Bird, Creatine supplementation and exercise, 2003, http://www.jssm.org/vol2/n4/1/v2n4-1pdf.pdf

*Random: I actually took a break right at the this point to have eggs, salmon and avocado for breakfast after typing this…

** 1RM is defined as the maximum weight of any exercise you can safely perform in a controlled manner before exhausting your energy reserves, thereby not being able to perform another repetition. It is commonly used by Trainers to measure Clients strength before and during Resistance Training programs

Strength Training Benefits – 101!

Routine is dramatically underrated. No, really, it is! Think about it, with routine you get:

1. Consistency

2. Very few bad surprises

3. Results

So, getting into a routine of Resistance or Weight Training, a.k.a Strength Training, can only deliver good things!

The key, as you may have guessed, is routine – once you get into a good one with Strength Training, you will go…well…from strength to strength. Physically, mentally, and emotionally.

Still not convinced? Read on below, courtesy of another great infographic from the good people at Health Central:

 

Strength Training 101

 

 

Sources and Notes:

Health Central, http://www.healthcentral.com/diet-exercise/c/458275/156312/strength

* Type 2 Diabetes is the leading cause of preventable disease in the US, Canada, and Australia.

Core Health Dynamics | Top 5 | Food Additives to AVOID!

Food. Additives. Stop and think a moment – isn’t it strange that these words are even in the same sentence?

Below is Core Health Dynamics top 5 Food Additives to avoid based on commonly available and ingested food and beverages. There are so many others that could be added here, especially if we were talking cosmetics and pharmaceuticals, however we’re concerned with good nutrition and great health, so we’ll stick to what we know!

There are approximately 300 additives allowed…

50 of these are considered questionable…

Food additives are used for a variety of means, from enhancing the tastes and colours of food and beverages, through to prolonging the shelf life and speeding up the manufacturing process.

There are approximately 300 of these additives allowed in Australian and New Zealand food (there are some variations between European*, US**, and Canadian** laws, however most are similar.) 50 of these are considered questionable when it comes to what sort of effects they may have on the human body [1], particularly on children. Considering the average person ingests 5kg of these additives per year [1], it’s perhaps best to be aware of what some of the more harmful food additives are that you should avoid!

When looking on the ingredients labels of food, try to avoid:

#1 – E102 – E160b – Colours red (Alkannin, Carminic acid, Azorubine, Ponceau 4R, Erythosine, Allura Red AC); yellow ( Tartrazine, Quinotine, Sunset Yellow FCF, Annatto extracts); black (Caramel II, Caramel III, Brilliant Black BN, Carbon Black); brown (Caramel I, Brown HT); blue (Brilliant Blue FCF); green ( Indigotine, Green 5, Fast green FCF) – pause for breath here!

The colour blue ‘was originally derived from coal tar,

although most manufacturers now make it from an oil base.'[2]

You name it, these ‘colours’ are in it: beverages, processed foods, ice cream, biscuits, lollies (candy), cake mixes, canned foods, jams, flavoured milk, some chocolates (Booo!), cereals and dairy (why does ‘plain’ dairy even need colouring?).

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Let’s pick on one of these colours randomly, say Blue. The colour blue ‘was originally derived from coal tar, although most manufacturers now make it from an oil base.'[2] So your choices are Coal Tar, or Oil? I think i’ll forego the blue M&M’s thanks!

What’s alarming here is that these additives are across an awful lot of very available foods targeted at children. Hyperactivity anyone? This is from the UK’s National Health Service (NHS) website [3]:

If your child shows signs of hyperactivity or attention deficit hyperactivity disorder (ADHD), eliminating some colours from their diet might have beneficial effects on their behaviour.

These colours include:

  • sunset yellow (E110) 
  • quinoline yellow (E104)
  • carmoisine (E122)
  • allura red (E129)
  • tartrazine (E102)
  • ponceau 4R (E124)

This could turn into a Post all by itself! Let’s move on too:

#2: 201 – Sodium Sorbate – a Preservative prevalent in baked goods, bread, confectionary, pasta and icing. So basically a bunch of ‘food’ that is pretty terrible for you anyway! 201 is a derivative of Sorbic Acid, which naturally occurs in fruits. However, when utilised in a concentrated form such as in the above foods to prevent bacterial build up, it has been known to cause rashes, skin irritation, intestinal discomfort and respiratory inflammation. Pretty hard to swallow, huh? (pun intended). It should be noted that Sorbic Acid is used in small quantities in individual food items. The problem comes from this being an additive in so many readily available foods that are ingested several times per day, thereby providing a build up in the body.

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#3: E202 – Potassium Sorbate – as per above, a derivative of Sorbic Acid, which has similar effects of causing skin irritations. It’s in similar foods to the ones listed above, however is also in…wait for it… Wine! Which kills me as I love my glass of Red once or twice a week (in fact, my wife and I got married in a Winery! Random…back to the Post!) However, if you moderate your intake, it will of course have less harmful effects than if you’re drinking a bottle every night!

#4: E203 – Calcium Sorbate – yep, Sorbic Acid too! And yep, in similar foods to the above. See the pattern emerging here? If you can go without lollies (candy), overly processed wheat based products such as pasta, and can walk past that bakery without being tempted (or find a bakery that uses organic ingredients and no gluten) then you’ll avoid additives #2, #3 and #4 most of the time.

#5: E407 – Carrageenan – this is everywhere, and very controversial in food manufacturing and nutrition circles. The reason it’s controversial is that there is just as much evidence against this being an additive to avoid [4], as there is for evidence telling you it’s nothing to worry about. A study in 2011 stated that “the role of CGN (Carrageenan) and dCGN (degraded Carrageenan) as carcinogens still remains controversial” [5].

Manufactured from seaweed, Carrageenan is a form of Polysaccharide, and therefore a sugar. This in itself is not much of a problem as various forms of Saccharides naturally occur in many edible foods. The problem again is that this additive is present in many foods as a Thickener and Stabiliser, and in high concentrations. This in turn has made it a suspected culprit in Gastrointestinal (GI) inflammation and illnesses, through to possible tumours in the Colon. For these reasons alone, I try to steer clear of it.

 

Dishonourable mentions are:

– E220 (Sulphur Dioxide) prevalent in processed meats, preserved fruit, juices, and unfortunately, most if not all non-Organic and non Bio-dynamic wines.

– E385 (Calcium disodium EDTA) a regular ingredient in canned fish and fruit drinks (and pharmaceuticals scarily enough!)

– and of course E621 (Monosodium L-glutmate) which is present in a staggering 9,000+ different foods [1], despite attempts to reduce this over the last couple of decades.

So what can you do to try to avoid these?

Avoid processed foods that have more than

7 – 8 ingredients…

1. Try and buy fresh, organic food and beverages where and when possible.

2. Check the ingredients when you have to buy packaged, tinned, bottled or frozen foods and beverages. The ingredient mentioned first on the item indicates that it is the most prevalent. The other ingredients then go in descending order. For example, the image of the Tomato Sauce label below shows ‘Tomatoes’ first, meaning that this bottle has more tomatoes in it than anything else:

Tomato Sauce label

3. Avoid processed foods that have more than 7 – 8 ingredients listed. You’re buying one item, not a three course meal in a pack (though I am sure they are out there), therefore less ingredients means the product is more likely to be purer and fresher.

4. Don’t be fooled by smaller sizes. “If it’s high in fat,salt or sugar, the manufacturer may make the serving size less so the numbers look better” [6], according to Sharon Natoli, Dietitian at Food and Nutrition Australia. The same goes for food additives. Smaller doesn’t necessarily mean better for you!

5. Finally, when checking the ingredients, try to avoid anything with the additive numbers on the label discussed in this Post.

Impossible? No. Try to:

  • eat fresh and organic *** vegetables
  • grass fed, free range meats
  • Keep pre-packaged, canned, packet and processed foods to a minimum
  • for a treat, have a couple of glasses of red wine per week ( I know, I know…) and chocolate should be the dark, high cacao variety.

I love talking about this stuff, so as per usual find me at rich@corehd.com.au !

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Sources and Notes:

[1] Food Additives Guide, Stefan Mager, aracaria guides – http://aracariaguides.com

[2]  Where does Blue food dye come from?, Brendan Borrell, Scientific American, January 30, 2009 – http://www.scientificamerican.com/article/where-does-blue-food-dye/

[3] NHS, Food colours and Hyperactivity, 12th June, 2012 – http://www.nhs.uk/conditions/food-additive-intolerance/Pages/Introduction.aspx

[4] Taché, S, Peiffer, G, Millet, A-S, and Corpet, DE. Carrageenan gel and aberrant crypt foci in the colon of conventional and human flora-associated rats. Nutr Cancer 37:75–80, 2000.

[5] Kanneganti, M., Mino-Kenudson, M., & Mizoguchi, E. (2011). Animal models of colitis-associated carcinogenesis. BioMed Research International, 2011.

[6] Food Labels, Decoded – Men’s Health, March 2013

*In Europe, food additive numbers have the ‘E’ prefix. In Australia and New Zealand, we simply use the numbers. The ‘E’ has been included here to cover all aspects, so even imported foods should be easily identifiable.

** In the US and Canada, the ‘E’ prefix can be used interchangeably, however the numbers still refer to the same additives.

*** To ensure you are actually buying genuine Organic products, look for these logo’s:

http://google.com/organic logo