Analyse This

If Dr Ben Sobel (Billy Crystal) was able to analyse mob boss Paul Vitti (Robert De Niro) not once but twice on the big screen, how hard could analysing your posture be? If you have no idea who I was talking about, you'd better go to your nearest video store and rent 'Analyze This' and 'Analyze That'.

The next time you're standing in front of the mirror, take some time to check out your posture. It only takes a couple of minutes but it could save you a whole lot of money and pain further down the track.

Good posture is like a well tuned car - it allows your body to function to its full potential. The more you look after it now the less you have to get it checked and fixed later.

Here's a little activity for you to do - check the state of your posture by standing side on in front of a mirror and look for the following:

• a slight forward curve in the neck (cervical vertebrae)
• a slight backward curve in the upper back (thoracic vertebrae)
• a slight forward curve in the lower back (lumbar vertebrae)
• the ears, shoulders, hips, knees and ankles should all be in alignment as if a plumb line were drawn from the top of the head to the feet

If you have all of the above then congratulations - you are one are the lucky few who has perfect posture. Here's another activity to try: stand against a wall in your natural position and get a friend or a family member to see which of the following best represents your posture:

Posture A: perfect posture

Posture B: hyperlordotic curve - excessive curvature in the lower back region (lordosis)

Posture C: hyperkorphodic curve - excessive curvature of the upper spine, forward tilting of the neck (kyphosis)

Posture D: flat upper back & hyperlordotic curve

Posture E: flat back - lack of curvature in the cervical, thoracic and lumbar spines

Starting from left to right:

1. Perfect posture

2. Uneven shoulders - one shoulder is higher than the other

3. Uneven hips - one hip is higher than the other

4. Tilted head - the head is tilted to one side

5. Severe scoliosis - spine is abnormally curved

Signs and symptoms of poor posture:

• back pain
• neck pain
• constant headaches
• prone to injuries
• rounded shoulders
• hunched back
• problems sleeping

Developing good posture takes time and commitment before it becomes a natural habit. Every time you sit, stand or lie down make a concerted effort to adjust your posture into the best possible position. Here are some simple tips to get you started:

Sitting

• sit up tall and keep your shoulders back and down
• head should be looking straight ahead - not tilted up or down
• adjust chair height so that your knees are at a 90° angle with feet flat on the floor
• keep weight evenly distributed on both hips
• substitute your chair for a fitball

Standing

• stand with your feet shoulder width apart with weight evenly distributed
• stand up tall and keep your shoulders back and down

Lying down

• ensure you are sleeping on a firm mattress otherwise you are asking for poor posture
• if you sleep on your back - place a pillow under your knees or a towel under your lower back
• if you sleep on your side - keep knees slightly bent, a pillow between your knees can help

If you have poor sitting, standing or lying posture, imagine how this affects you when you exercise. Exercise puts a lots of pressure on your joints and muscles - if your body is not aligned in the best possible way, exercise can exacerbate your poor posture. Like any problem that starts off small but is left unattended, things can get a lot worse very quickly.

You may notice that a lot of elderly people have hunched backs. This is the result of poor posture not being addressed early in life. Our grandparents did not have the luxury or the knowledge we have today in improving our postures.

So take a little time to check your posture because this is one thing you cannot take for granted!

JW

The little things

Good things come in small packages and I'm not just talking about myself. When it comes to exercising, a little goes a long way and every type of physical activity you do during the day adds up.

I realise that nowadays people are getting busier and busier and trying to fit in a solid hour to exercise can sometimes be quite a challenge. Consider this, why not do four 15minute blocks instead? You're still doing an hour of exercise and that's all that matters. Some people find they cannot sustain the intensity required for an entire hour and this often results in poor technique and a lack of motivation.

Starting on Monday 17th October, my workplace is holding the 5 week 10,000 steps challenge. This is a great initiative a lot of workplaces are undertaking as a way to promote a healthy and active lifestyle. Working as part of a team, made up of 8 colleagues, we will be encouraging and motivating each other to become more active especially in the workplace. A few weeks ago our team (TEAM NO NON SENSE) ventured out on a trial team walk at lunchtime. The great thing about this particular challenge is working as a team. Some people might find it difficult to clock up 10,000 steps; and if this were a solo venture they might feel discouraged and unmotivated to continue. But in a team it is the combined effort that counts!

If you haven't heard about the 10,000 steps challenge here's the breakdown:

• 10,000 steps is the recommended daily physical activity for a healthy adult as stated in the national physical activity guidelines
• 10,000 steps = anywhere from 4-8km/2.5-5miles or 40-100mins of walking (depending on speed and stride length)
• Participating in other physical activities can be converted into steps: 10mins of moderate intensity = 1000 steps; 10mins of high intensity = 2000 steps
• A pedometer is used to measure your steps - each time your hip flexes and extends the pedometer registers a step

10,000 steps a day might seem like a lot but you will be surprised by how much you actually walk during the day. If you are finding it hard to reach your goal here are some handy tips:

• Start off slow, especially if you haven't exercised in a while, and build up gradually
• Take the stairs instead of the lift/escalator
• Walk/ride to work
• Go for a walk during your lunch break
• Eat lunch away from your desk
• Go walking with friends/colleagues and make it social and fun

For more information on the 10,000 steps challenge check out these website:

• 10,000 Steps Challenge
• 10,000 Steps Australia
• Shape Up America!

So let's get moving right away and remember, EVERY STEP COUNTS!

JW

Nutrition 101 series: Superfoods

Words like "oxidation", "antioxidants", "free radicals" and "superfoods" have been bounced around a lot - but what are they exactly and how do they affect your health? For those non-scientists out there here's a quick chemistry lesson.

Free radicals are atoms which form when oxygen interacts with certain molecules (oxidation). They are necessary for our bodies to function, but an excessive amount will lead to cell damage, disease and death. The worst case scenario is when the free radicals react with vital cellular components such as DNA or the cell membrane. Serious damage to these cells result in mutations such as cancerous growths.

Antioxidants (as the name suggests) fight off these free radicals by breaking the chain reaction and stopping the oxidation process. This system of defence is the body's way of preventing free radical damage. Some antioxidants are present in our bodies but the best way to improve your body's defence is to eat superfoods which are high in antioxidants not synthesised in the body (eg. beta-carotene, Vitamins C, E).

Antioxidants will help slow down the ageing process and transform your body into a disease fighting machine. I have compiled a list of my TOP 5 SUPERFOODS:

1. BERRIES

Packed with plenty of antioxidants and phytonutrients, are low in calories, and high in water and fibre to help control blood sugar and keep you fuller for longer. Eg. blueberries, cranberries, goji berries, blackberries, raspberries, açaí berries

2. BROCCOLI

This humble vegetable is high in vitamin C and dietary fibre. It also contains plenty of important phytochemicals: beta-carotene, indoles, and isothiocyanates - all cancer-fighting compounds.

3. DARK GREEN LEAFY VEGETABLES

Dark green leafy vegetables help to reduce the risk of cancer and heart disease. They are low in fat, high in dietary fibre, and rich in folic acid, vitamin C, potassium and magnesium, as well as a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Eg. spinach, swiss chard, kale, collards, bok choy

4. BRIGHT ORANGE VEGETABLES

Loaded with plenty of carotenoids (including beta carotene), as well as vitamin C, calcium, potassium, and iron - helps to reduce high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Eg. sweet potato, pumpkin, carrots, capsicum (bell pepper)

5. BEANS

Legumes are packed with iron, magnesium, potassium, fibre, folic acid, thiamin and phosphorus. Being low in fat and containing no saturated fat, trans fats, or cholesterol makes it the perfect ingredient for cooking or as a light snack. In addition to health benefits related to heart disease and cancer, studies also suggest eating beans may help manage diabetes and cut the risk of high blood pressure and stroke. Eg. red beans, kidney beans, black beans, pinto beans

So be sure to add these superfoods to your shopping list!

JW

Nutrition 101 series: Diets

Atkin's, South Beach, raw foods, cabbage soup, liquids, zone, macrobiotic - these are just some of the more well known diets around the world thanks to the world of celebrity. But just because someone famous swears by a diet does that mean you should follow suit?

My interpretation of the word "diet" is basically deprivation. To diet is to deprive your body of something. You may disagree with my interpretation but let me explain my reasoning.

People go on diets for different reasons: to lose weight, to cleanse their body of toxins, to get healthier, to look and feel better. And how is this achieved? By depriving their body of the things that cause them to go on a diet in the first place. For example, people who go on the Atkin's diet want to lose weight and this is achieved by depriving their body of carbs and overloading on protein and fats. This deprivation of carbs does achieve a fast initial weight loss but in the long term it is unsustainable and the weight always come back.

Example of an Atkin's breakfast

One of the world's most famous celebrity dieter is Academy Award winner Gwyneth Paltrow. She is a strict follower of the macrobiotic diet. If you haven't heard of it, it basically consists of grains as the staple of the diet supplemented with vegetables and legumes. Below is a breakdown of the diet and some of the rules:

• Whole grains, especially brown rice: 50–60%
• Vegetables: 25–30%
• Beans and legumes: 5–10%
• Fish, nuts, seeds, fruits, miso soup: 5-20%
• Soup (made from the ingredients above): 1-2 cups/day
• Food MUST be chewed thoroughly before swallowing
• Avoid poultry, meat, eggs, sugar, alcohol, coffee, spices, salt, chocolate, milk, yoghurt, cheese

For the normal person this may seem like an overly strict diet but for stars like Gwyneth and Madonna this is not a diet but a lifestyle. This diet is too restrictive to sustain and there is a lack of important nutrients. It's no wonder Gwyneth is now experiencing the side effects of the macrobiotic diet. A devout follower for 11 years she recently discovered she was in the early stages of osteopenia (an illness that can lead to osteoporosis) and had extremely low levels of Vitamin D - and we're talking about someone who is still in their 30's.

Diets are a quick fix short term solution to a weight problem and ask anyone who has dieted before how long they were able to keep the weight off. To maintain long term weight loss you need to change your lifestyle and make improvements to your diet - but making sure you do not deprive yourself. Eat healthily but allow yourself to indulge occasionally. Combine this with physical activity and you are on your way to achieving healthy weight loss for the long term.

Remember slow and steady wins the (weight loss) race!

JW

Nutrition 101 series: Understanding nutritional labels

Do you ever find yourself at the supermarket looking at two similar products wondering which one if better for you? You look at the nutritional panel on the back but don't quite understand what the numbers mean. Well you're not alone.

Is a product healthier just because it is 99% fat free or is low sugar better? Well let's break it down to basics. Nutritional panels are not all the same but generally they should have the basic info on total energy, fat, carbohydrates and sodium. The numbers will either represent the amount of calories or kilojoules, or be a percentage of the recommended daily intake.

Usually there are two columns on a panel - the first being the nutritional values of the serving size, and the second the nutritional value in 100g. Some foods might have a percentage of the recommended daily intake instead. Serving sizes vary between products so it is hard to compare foods based on this. The nutritional value in 100g is the easiest way to compare different food items.

When you are looking at individual food items it is VITAL to look at both sets of numbers to make sure you are eating the right amount of calories. Let's use the following nutritional label as an example. This particularly label doesn't state the serving size but using some basic math it works out to be approximately 300grams.

KEY THINGS to look out for include:

1. TOTAL ENERGY (kcal or kJ)

The label above shows that there are 315 kcal or 1345 kJ in ONE serving size. An average adult has a recommended intake of 2000 calories or 8368 kilojoules per day. So this particular food provides 16% of the recommended daily energy amount.

2. PROTEIN (g)

There is 23.7g of protein in one serving which makes up 53% of the daily recommendation. This looks like a lot but remember that the serving size is 300g which is approximately a medium sized meal.

3. FAT (g)

The total amount of fat is 12.6g BUT 8.1g of that is saturated fat. In my previous article I explained the different types of fats. Saturated fats are the kind you want to avoid along with trans-fats. Even though the total fat percentage is only 18%, the portion of saturated fat contributes to 41% of the daily recommendation. So it is important to look at the different types of fats in your food.

4. SUGAR (g)

You might be wondering why I have skipped over carbohydrates but what you might not know is that sugar is a type of carbohydrate. Carbohydrates provide us with a large portion of the energy we need to function but try to avoid foods which have sugars making up a large proportion of the carbohydrates. Sugar is something our body wants but DOESN'T actually need!

5. SODIUM (mg)

Sodium is usually expressed in milligrams but in this particular case it is written in grams. There is 0.72g or 720mg of sodium in one serving which makes up 30% of the daily recommendation.

So the next time you go shopping, why not stop and check the nutrition label using your newly acquire skills!

JW

Nutrition 101 series: Choosing the right fuels

Oliver and the other workhouse boys said it first: "FOOD GLORIOUS FOOD". But why is food so glorious? People eat food for many reasons - enjoyment, health, boredom, social expectations; but when you break it down food is eaten to fuel our bodies and provide nutrients.

Think of your body as a car - they both need fuel to run. And just like cars, the quality of the fuel affects how our bodies function. So let's try to understand the different types of fuels our bodies require to run efficiently.

FUELS

When you drive to the petrol station you have many different options for fuel - ULP, LPG, diesel, biodiesel, etc. The same goes with our bodies.

CARBOHYDRATES are a common source of energy composed of carbon, hydrogen and oxygen molecules. Carbohydrates are classified as either simple or complex carbohydrates. Simple carbs provide a fast energy source and require little digestion - eg. sugar, fruit juices, candy, soft drinks, alcohol, etc. Complex carbs provide a slow release of sustainable energy which helps to manage blood sugar - eg. wholegrains, vegetables, legumes, fruit, etc.

FATS or LIPIDS provide much of the energy our bodies need to function and are also composed of carbon, hydrogen and oxygen molecules. Fats are classified as either saturated or unsaturated fats. Saturated fats are generally derived from animal origins and are in solid form at room temperature. They are associated with numerous medical diseases particularly those of the heart. Unsaturated fats are classified as monounsaturated or polyunsaturated. Monounsaturated fats are a healthy source of fat helping to increase the "good" cholesterol and decreasing the "bad" cholesterol in our system - eg. nuts, olives, avocados, etc. Polyunsaturated fats provide our bodies with essential omega-3 and omega-6 fatty acids which can be found in walnuts, seeds, fish, etc.

PROTEINS provide energy to our bodies but are used differently as a fuel than carbohydrates and fats. Because proteins are needed for the growth and repair of cells, muscle tissue, etc, the body uses carbohydrates and fats as the first choice of fuel. When the body is depleted of both of those, protein is then used as a backup fuel source. The body is able to naturally synthesise proteins in the form of non-essential amino acids. The protein we obtain from foods are the essential amino acids which the body cannot produce. Protein can be found in meat, fish, eggs, milk, rice, whey, etc.

VITAMINS & MINERALS are organic compounds essential for growth and development. There are 13 vitamins that our bodies need with 4 of these produced within the body. Minerals may be naturally present in foods or added (ie. orange juice with fortified calcium). It is essential that we meet the body's vitamin & minerals needs as a deficiency or overdose can have serious consequences for the body. If you are unable to obtain optimal amounts of vitamins & minerals in your diet you may need the help of dietary supplements.

So now that you have a basic understanding of the fuels our bodies need to run efficiently, make sure you put the right foods into your body to get the most out of them!

You look after your car so why not do the same with your body!

JW

Nutrition 101

Picture an iceberg - the tip is exposed above the water whereas the bulk of the iceberg is submerged beneath the water. You may be thinking what does an iceberg have to do with nutrition?

Well, the entire iceberg represents an overall health and fitness regimen with the tip of the iceberg being the exercise component and the underwater portion the nutritional component. Most people think that exercise alone will help to transform their body but in reality nutrition is the main driver for a successful transformation (nutrition making up 80% and exercise 20%). Looking good on the outside does not necessarily mean you look good on the inside, but looking good on the inside will in turn make you look healthy and beautiful on the outside.

Now that I have gone over the basics of exercise in my EXERCISING 101 series, I will be presenting a NUTRITION 101 series over the next couple of weeks.

There is a lot of confusion about what foods are good or bad, nutritional labels, carbs (good or bad for you?), diets, portion sizes, etc. I will cover a range of topics in my NUTRITION 101 series that I hope you will find easy to understand and informative. And if there are any specific areas you would like me to cover feel free to let me know!

So stay tuned!

JW

Exercising 101 series: Flexibility Training

Flexibility training is often regarded as the third wheel in an exercise training program - something that is not as important (or even necessary) as cardio or strength training. I mean if being flexible doesn't make you faster or stronger why do it, right?

WRONG! Flexible muscles and joints allow you to run faster, lift heavier and improve overall sporting performance. But how does it do this? So here I present FLEXIBILITY TRAINING 101.

BACKGROUND

Flexibility is defined as the maximum range of motion (ROM) a joint structure can achieve. Different factors affect one's flexibility: age, gender, genetics, sporting history, injuries, body temperature, etc. But everyone can be flexible - it takes time and effort and consistency is KEY! Fitness and medical professionals emphasise the importance of flexibility training and this is evident in its inclusion in the general exercise recommendations by the American College of Sports Medicine (ACSM).

Men have often regarded flexibility training as a woman's thing and yes, women are generally more flexible than men. But you only have to look at professional footballers, basketballers and other elite athletes to realise just how important it is for everybody. Take a hurdler for example - during the actual jump their legs are in a similar position to that of a split, this requires extremely flexible leg muscles and hip joints. Being that extra bit more flexible than your competitor could mean the difference between winning a gold medal and finishing in last place.

US Olympic medallists David Oliver and Terrence Trammell

WHY

Flexibility training provides many benefits:

1. Decreased

· chance of injury

· muscle tension

· predisposition to medical conditions

2. Increased/improved

· range of motion

· mobility

· muscle blood flow

· healing of microscopic muscle tears

· posture

· muscular strength

· overall sporting performance

· state of relaxation

WHAT

Flexibility training comes in many different forms from stretching (static, dynamic, PNF or passive) to yoga, pilates, dance and gymnastics.

HOW

It is very easy to incorporate flexibility training into your overall training program. It doesn't matter what physical activity you do, stretching is a MUST post-exercise. It is best to stretch statically and hold each stretch for approximately 20-30 seconds. If you have a training partner, PNF or passive stretching are great options. But if you want to seriously improve your flexibility yoga or pilates are your best bet.

So keep your body happy by keeping your muscles and joints flexible!

JW