A Sense of Health: 2013

Tuesday, November 12, 2013

What's your excuse?

The last time you planned to exercise did you have to overcome a barrage of excuses? I'm sure just like me, you have come up with some oldies but goodies such as:

"I'm too tired"

"I'm too busy"

So what can you do to overcome these excuses? There is no secret solution, but there are ways to help make it easier. So here are the top 5 excuses and ways to overcome them.

1. I'M TOO TIRED
This is an excuse everyone has used, including me (many times over). After a long day at school/work, you would rather just lie on the couch and watch TV. However, once you actually drag yourself off the couch and to the gym/park, you’ll be surprised that you’ll feel better and more energised — not more exhausted. Working out improves muscle strength and boosts endurance. It gets your blood flowing and your cardiovascular system working more efficiently. And the more efficient your heart and lungs, the better your blood is able to deliver oxygen and nutrients to your tissues. When your tissues have the oxygen and nutrients they need, you have more energy. Also, when you exercise regularly, you sleep better, and when you sleep better, you have more energy to get through the day.

2. I'M TOO BUSY
Another favourite excuse used by many. You say you're too busy to exercise but somehow you find an hour to watch the latest episode of *insert your favourite TV show* (in my case, it is The Blacklist). It's all about setting priorities. If you want to exercise, it’s just a matter of making the time, whether that means getting up an hour earlier in the morning to go for a brisk walk or taking an hour for lunch and walking with co-workers rather than chatting away in the cafeteria. Or try breaking up your workout into mini workouts; fitting 20 minutes of exercise three times a day in between other tasks.

3. IT'S TOO EXPENSIVE
A gym membership can be costly especially if you do not utilise that membership. But cost shouldn’t be an excuse for not working out. One of the best free workouts you can do is start a walking routine. You can walk anywhere, and the only cost is a comfortable pair of shoes. Studies show that walking can help with weight loss, which can help ward off diabetes. If walking doesn’t excite you, you can do many other free exercises, like biking, dancing, or even household chores such as gardening or vacuuming. You can also invest in a few simple pieces of at-home exercise equipment and follow workout DVDs or routines on YouTube.

4. I HAVE NO MOTIVATION
This excuse is especially true for those just starting out. It's hard to push yourself when there is nothing motivating you. This is where goal setting is important. If you have a goal and a deadline, you are more likely to use that as your source of motivation. If you have a special event such as a birthday or a wedding coming up and you have been planning to get into shape for a while, use that event to push you every time you don't feel like exercising. Imagine the end result and you will get there much quicker. Another great source of motivation is working out with others who can push you and keep you accountable. If none of the above have worked for you, why not invest in a couple of sessions with a professional who can get you started on your fitness journey and provide tips on how to stay on track.

5. EXERCISE IS BORING
Sure, running on the treadmill for an hour can be a real bore as can riding on a stationary bicycle at the gym. But exercise doesn’t have to be boring at all. Why not try out the myriad of gym classes on offer or venture into the great outdoors and do a bit of hiking, skiing, mountain biking to break up the routine. Finding a fitness routine that works for you should just be a matter of trial and error. Another way to combat boredom is to change your exercise routine every six to eight weeks. Constantly changing your routine will keep it challenging, and can also get you over a weight loss plateau if you experience a stall on the scale.

So the next time you find yourself saying one of these excuses, think about the bigger picture. Think about how improving your health and fitness can benefit those around you. Set a good example for your kids/friends/family. Nothing good is life ever comes easy, but hopefully these tips can make it slightly easier.

JW

Saturday, July 6, 2013

Happy 2nd Birthday!

Today A Sense of Health celebrates its second birthday. A BIG THANK YOU to everyone who has read, supported and helped to spread the healthy word!

Just out of interest, here are some interesting stats for the last year:

11 new articles written

Monday, June 17, 2013

HICT: Maximum Results with Minimal Investment

In this day and age when people struggle to string together an hour to spend at the gym, what if there was a better way to workout that delivers maximum results with minimum investment? This is where HICT - High Intensity Circuit Training comes in. It is slightly different from the more familiar HIIT - High Intensity Interval Training but both emphasise the importance of high intensity training.

Performance coach Brett Klika and Director of exercise physiology Chris Jordan of the Human Performance Institute, in Orlando, Florida, have detailed their research and experience into a journal article for the American College of Sports Medicine’s Health & Fitness Journal. Below is a shortened version of the article. For the full article, visit: HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment

Background

Traditionally, resistance training is performed separately from aerobic training — typically on two or three nonconsecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group.

Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, VO2 max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% VO2 max) for 20 to 60 minutes per session. Although these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program.

HICT

HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs.

Designing an Effective HICT Program

There are 7 things to consider when designing a HICT program:

1. Contraindications

Because of the elevated demand for exercise intensity in HICT protocols, caution should be taken when prescribing this protocol to individuals who are overweight/obese, detrained, previously injured, or elderly or for individuals with comorbidities. Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables. If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains.

2. Exercise selection

Exercises chosen for a HICT program should function to:

promote strength development for all major muscle groups of the body
use large muscle groups to create the appropriate resistance and aerobic intensity
create a balance of strength throughout the body (e.g., you would not want to prescribe five exercises for one body part while only prescribing one for another; creating a balance of strength around a joint is an effective way to prevent injury and improve movement efficiency)
be immediately modified or adapted as necessary to increase or decrease exercise intensity
be safe and appropriate for the participants in the training space provided
be interactive with the available features of the training environment (e.g., stairs, benches, walls, etc.)
be easily transitioned to accommodate minimized rest time

3. Exercise Order

Exercises in an HICT circuit should be placed in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations. For example, a push-up (upper body) station would be followed by a squat (lower body) station. While the participant is performing push-ups, the lower body is not being used significantly and can somewhat recover. This allows for the lower body to have sufficient energy to perform squats with proper form and technique and at adequate intensity.If a particular exercise creates a significant increase in heart rate or intensity demand (usually dynamic exercises incorporating the lower body or whole body), the next exercise functions to decrease heart rate or intensity slightly. For example, a stationary plank or abdominal crunches may follow jumping squats. The objective is to allow for a series of exercises to be performed in quick succession — using proper form and technique — and at high intensity with minimal rest between exercises.

4. Number of Exercises

The original circuit training protocols called for 9 to 12 exercise stations. There is no ideal number of exercise stations; however, it is important that, for a general program, all muscles are used at an appropriate intensity during a training session. The number of exercise stations also will affect the total exercise time.

5. Individual Exercise Bout Time

Generally, the longer the exercise duration, the lower the exercise intensity that can be accomplished. To maximize the metabolic impact of the exercise, time should be sufficient enough to allow for the proper execution of 15 to 20 repetitions of an exercise. A 30-second exercise bout is adequate to allow for this because most participants are able to acquire and maintain appropriate intensity for 30 seconds. Participants can assess absolute intensity by monitoring their heart rate either manually or with a heart rate monitor during exercise.

6. Rest between Exercise Bouts

When rest intervals are too long during HICT, it undermines the purpose of the high-intensity protocol, which is to create maximal exercise intensity in minimal time. To maximize benefits of this type of training, 30 seconds of rest or less has been observed to maximize metabolic impact. Overall, the objective is for incomplete recovery between exercises so the high exercise intensity can be sustained for the short duration circuit, without compromising proper exercise form and technique.For maximum time efficiency, we recommend minimizing (≤15 seconds) rest time between body weight exercises in an HICT protocol to maintain appropriate exercise intensity.

7. Total Exercise Time

Research has demonstrated that improvements can be made in VO2 max and insulin sensitivity in as little as 4 minutes of total exercise time in an HICT session. However, it is to be noted that this result often requires working at intensities equivalent to greater than 100% of VO2 max. More moderate protocols (90% to 100% of VO2 max) have been examined for various total exercise durations. Although these protocols seem to require slightly more total exercise time to be effective, they still are well below the steady state exercise time requirements.Because most individuals may not be able to execute the program at an intensity significantly greater than 100% of their VO2 max, following the established ACSM guidelines for high-intensity exercise of at least 20 minutes is recommended. This may require multiple repetitions (or circuits) of a multistation exercise circuit.

HICT Sample Program

The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

1. Jumping jacks (total body)
2. Wall sit (lower body)
3. Push-ups (upper body)
4. Abdominal crunch (core)
5. Step-up onto chair (total body)
6. Squat (lower body)
7. Triceps dip on chair (upper body)
8. Plank (core)
9. High knees/running in place (total body)
10. Lunge (lower body)
11. Push-up and rotation (upper body)
12. Side plank (core)

HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve VO2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise.The practicality and accessibility of HICT using body weight as resistance makes this exercise program a viable option for the masses. Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.

So instead of simply running for 30 minutes or doing set after set of weights, give HICT a go and see a real difference in your results!

JW

References

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

Tuesday, March 19, 2013

Sushi lovers BEWARE!

In the past few years gastronomically speaking, sushi has become the new black. Every man, woman and child seems to be chowing down on these delicious, delicate and healthy delights. In the battle against the ever-increasing obesity crisis, this is a good thing, right? Research indicates otherwise.

So before you take another bite of that luscious combination of delightful texture and subtle flavour creation that creates happiness in your mouth, please read:

How sushi can make you FAT

By Juliette Kellow, Daily Mail

IT will shock skinny celebs who swear by it, but sushi can have more kilojoules than a Big Mac.

Sushi is no longer the sole preserve of the adventurous diner. These days, grabbing a pack for lunch is almost as common as picking up a cheese and ham sandwich. The Japanese dish can be bought from every major supermarket, sushi train restaurants are popping up everywhere, as well as stores selling take-away sushi packs.

The main reason for its surge in popularity is its reputation as a healthy meal. Japanese women are among the healthiest in the world, while slender celebrities such as Victoria Beckham, Cheryl Cole and Keira Knightley are all fans of the raw fish dish.

But do sushi's nutrition credentials - especially the Western version - stack up? Not always, according to dietitian Rachel Beller. In her book Eat To Lose, Eat To Win, she says a "light lunch" of sushi may mean you overdose on kilojoules and carbohydrates.

"A typical sushi roll contains 290 to 350 calories (1464 kilojoules) and has the carbohydrate equivalent of two-and-a-half to four slices of bread, so a California roll (round rolled sushi, containing a small piece of fish and avocado plus fatty mayonnaise) equals two sandwiches filled with crab sticks (processed fish that is flavoured and coloured to look and taste like crab), a sliver of avocado and a tiny bit of veg."

Bear in mind a sushi lunch contains two or three of these rolls, a total of up to 4393 kilojoules, and it's easy to see how we're conning ourselves that we're enjoying a low-joule, healthy lunch!

Here we show you why you should put the chopsticks away . . .

1. THERE'S HARDLY ANY FISH
Many of us believe eating sushi is a good way to get the Government's recommended two portions of fish each week, but here's the problem: most sushi contains very little protein, despite its expense.

Health experts say a portion of fish should weigh 140g, but on average, the fish in a California roll or piece of nigiri (rice with fish balanced on the top) weighs just 5g. You'd need to eat 28 pieces of sushi to reach your 140g portion - or more, if you choose a mixed sushi box containing vegetarian varieties.

Sashimi - slices of raw or seared tuna or salmon - is a better option if you're keen on boosting protein, omega-3 fats, vitamins and minerals. This form of Japanese food is low in processed carbohydrates.

Government guidelines recommend pregnant and breastfeeding women (or those who want to get pregnant) eat no more than two portions of oil-rich fish (salmon, mackerel, trout or fresh tuna) each week as it can contain pollutants that can affect a baby"s development. All other adults should have no more than four portions a week.

Tuna can also contain mercury, a toxin that can affect the kidneys and nervous system. While it's fine to eat shop or restaurant sushi when you're pregnant (by law it must be frozen to kill parasitic worms that can cause nausea, vomiting, diarrhoea and stomach pain), the Department of Health advises pregnant or breastfeeding women to avoid shellfish, such as shrimps, prawns, crab or scallops, which can contain viruses and bacteria.

2. FULL OF PROCESSED CARBS
Stodgy white rice is the main ingredient in sushi - sometimes making up as much as 75 per cent of the dish. Like long-grain white rice, it is heavily processed, causing it to lose vitamins, minerals and fibre, the last of which is important for maintaining a healthy digestive system - and filling us up.

Sushi rice isn't just boiled in water, it also has considerable amounts of sugar, plus sugary rice vinegar added to it as flavouring. This means your "healthy" sushi lunch may contain little more than mouthfuls of processed, sugary carbohydrates.

Itsu's Best Of Itsu Sushi Box , which contains 13 small pieces of assorted sushi, has 53g of carbohydrate - the equivalent of three slices of white bread.

3. FORGET YOUR SEVEN-A-DAY
Your sushi might be wrapped in a flimsy sheet of seaweed (packed with fibre, iron, calcium and potassium), but this small amount contributes little nutritionally to your recommended seven-a-day (five servings of vegetables and two of fruit).

Eat six California rolls and you'll get just 1g of seaweed wrapping - that doesn't even come close to providing 1 per cent of a woman's daily iron or calcium. Meanwhile, the tiny cube of cucumber, avocado or pepper you get has minimal nutritional value, too.

You'd need to eat a lot of sushi to get the 80g to count as one of your seven-a-day. Even vegetarian varieties don't come close - you'd need to eat six packs to get one of your seven-a-day - and that would provide 3940 kilojoules, 13 teaspoons of sugar and a massive 10.5g of salt (which is almost two days' worth).

4. IT'S VERY SALTY
Sushi is also stuffed with salt. A Bento Box commonly contains four-and-a-half grams of salt - that's well above the daily recommended maximum of 4g.

Part of the reason is that the rice is cooked with salt and sometimes soy sauce. Smoked fish such as salmon or mackerel, and pickled vegetables and ginger are also loaded with salt.

Just one piece of salmon, tuna or prawn sushi contains a quarter of a gram of salt, while one California roll has almost half a gram - munch on four California rolls and four pieces of nigiri and that's almost half of your daily salt intake.

And that's before you add the soy sauce - just one tablespoon can contain almost 3g of salt, or almost half the total amount you should have in a day.

Regularly eating too much salt increases the risk of high blood pressure and increases the risk of heart disease and stroke.

5. IT CAN WRECK YOUR DIET
Sushi has been touted as a great choice for dieters - and it can be. But not all sushi boxes are low in kilojoules and fat. Sushi Train's Volcano Roll has 1538kj per 100 grams - comparatively, a Big Mac has 1030kj per 100 grams.

Those with big appetites may not find the small sushi servings filling enough to see them through the day. Much sushi lacks filling fibre and satiety-inducing protein.

And never assume sushi is low-kilojoule. High-fat ingredients - cream cheese and mayonnaise, for example - often find their way into Western versions of sushi, pushing up the calorie count.

Sushi often contains fewer nutrients than you'd find in a sandwich. It's low in calcium (due to the lack of dairy products) and provides little vitamin A, vitamin C and folate (which helps sustain a healthy nervous system).

6. IT'S RARELY WHEAT FREE
Sushi may seem a good choice if you need a gluten-free diet - after all, it's just fish and rice. But if it contains soy sauce (often used as a seasoning) it's unsuitable, as this includes wheat.

Check labels if you have coeliac disease or are intolerant to wheat, and look for a gluten-free alternative to soy sauce.

HOW TO MAKE IT HEALTHIER

Skip the soy sauce: it's like dipping your sushi into liquid salt. If you eat sushi at your desk, keep a bottle of reduced-salt soy sauce in your drawer (and measure it out with a spoon rather than pouring liberally).
Finish your meal with fresh fruit, so you can be sure you'll get at least one of your seven-a-day.
Don't have miso soup with your sushi. With around 3g of salt per serving, you're better off with a cup of green tea.

So now that you've read the facts, make sure to take these into account the next time you have a craving for sushi!

JW

Sunday, January 27, 2013

Not so smooth...

With the first month of the new year nearing its end, many of us may or may not have already given up on our New Year's resolution. When the new year ticks over, we like to make resolutions to eat better, exercise more and decrease our stress levels. One way people try to improve their diet is through the consumption of fruit smoothies.

Fruit smoothies such as those sold at Jamba juice in the US, Boost Juice in Australia, Crussh in the UK and even McDonald's, are promoted as healthy options packed full of fruity goodness, but there is more than meets the eye to these seemingly nutritious options.

Everyone knows that a healthy diet should include 5 serves of vegetables and 2 serves of fruit. Yes it is easy to consume those 2 serves in a fruit smoothie but don't forget you get much more than you bargained for especially in terms of sugar content. As you can see below, all the smoothies have a much higher sugar content than a standard soft drink.

The extra sugar content comes from other ingredients included in the smoothie such as fruit yoghurt, fruit juice, ice cream and in some instances, syrup. And on top of that, many of the smoothies have the equivalent amount of calories as a standard meal.

In a comparative study conducted in the UK, the nutritional value of 52 smoothies from leading brands and supermarkets showed the following:

Yet even more worrying is the fact that the serving size of fruit smoothies sold at juice bars and food outlets range from about 400ml all the way up to 800ml - much bigger than the 250ml size used in the study.

Here are the nutritional statistics of some of the most popular fruit smoothies currently on the market:

Jamba Juice Original Mango-A-Go-Go Smoothie (original):
Calories: 400
Total fat: 1.5g

Total carbohydrates: 94g
Sugar: 85g
Dietary fibre: 3g
Protein 3g

McDonald's Banana Berry Bash (large):
Calories: 342
Total fat: 2.8g
Total carbohydrates: 73.1g
Sugar: 66.3g
Protein: 3.8g

Crussh Breakfast Smoothie (large):
Calories: 459

Total fat: 6.3g
Total carbohydrates: 80.1g
Sugar: 47.25g
Dietary fibre: 5.85g
Protein: 20.7g

Boost Juice Strawberry Squeeze (original):
Calories: 390.4
Total fat: 6.71g
Sugar: 68.32g
Dietary fibre: 4.27g
Protein: 9.76g

So just beware the next time you feel like having a smoothie. Go for some fresh fruit instead or if you are experiencing serious cravings, opt for a smaller serving size.

JW