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Why today is the best day to exercise

It’s easy to find excuses not to exercise. But for many people, making excuses can be a major barrier to success. Do you know someone who always has a reason why they can't exercise today, who explains why they don’t feel like it today, knows why they can’t push themselves, or why they don’t feel motivated? Maybe you even know that excuse maker a little too well.

If you want results, find a way to get out of the excuse making mindset. For every excuse, there is also a solution. There is another way to make the sort of choices that will improve your fitness and make a difference. If there's countless reasons why you can't do something, but one reason why you can, then focus on why you can. It also helps to identify the actual advantages of exercising. Why wait till tomorrow? Following is a list of ten reasons why today is a great day to exercise.

1. Because it makes you stronger, both mentally and physically.
2. Because you have health and fitness goals that are important, and exercise will help you achieve them.
3. Because you can take pride in knowing you’ve done something important for yourself.
4. Because you want to set a good example (to your partner, parents, friends or children).
5. Because the time you invest in exercise pays you back with better sleep, higher energy levels and increased productivity.
6. Because exercise improves your mood, and you’ll feel better once it’s finished.
7. Because it creates a snowball effect, generating momentum for other aspects of your lifestyle (such as diet and stress management).
8. Because you don’t want to be an excuse maker any more.
9. Because if you want results, you will need to transform intentions into action.
10. Because there is only one today, and you want to make the most of it.

Did any of these reasons strike a chord with you? Do you have any other reasons to exercise today that could be added to the list?

Why do we need to sleep?

It intrigues me that scientists are no closer to understanding the main biological function of sleep than they were hundreds of years ago. Surely something so important to our health and wellbeing would be known inside and out by now? Apparently not. It is still as great a mystery as ever.

Whilst doing my usual trawl through databases to find interesting research for our blog readers, I came across an article on a new hypothesis for why we sleep; to refuel energy stores in our brains. Well that makes sense, doesn’t it? I certainly know how my brain operates without enough sleep. The article claims that contrary to popular belief, sleep is not about resting the body. Consensus now is that sleep mostly does something for the brain.

Over a decade of research has given us details about what happens during sleep, but not a lot of information as to why. REM (rapid eye movement) sleep is the active phase during which we dream, but we spend about 80% of our time in non-REM sleep, where our EEG (electroencephalogram) readings produce a higher amplitude and lower frequency result. (Interestingly echidnas do not go into REM sleep, as opposed to most other mammals that have about as much time in it as we do.)

Apparently, there are more theories out there about sleep than could possibly be correct, and there is evidence for and against most of them. However, prominent researchers, Bennington and Hellar, from Stamford University put forward a compelling case that the main function of sleep is to restore glycogen levels in the brain (glycogen is a storage form of glucose). They propose that when the brain starts to feel its energy reserves depleting, it produces a substance called adenosine. Interestingly caffeine and theophylline (a substance in tea) inhibit adenosine receptors. The pieces are starting to fit together.

How might adenosine work? Hellar hypothesises that when enough adenosine molecules bind to receptors in the brain, it causes the neurons (brain cells) to fire in synchronicity and at a slower rate which results in non-REM sleep. He likens it to a choir singing the same song, as opposed to being awake, where neurotransmitters such as serotonin and norepinephrine keep the neurons constantly firing in what he calls ‘static sounds and discordant voices.’ Further research is needed, but if their theory proves to be correct, it will be an interesting breakthrough in our scientific understanding of sleep.

References available upon request

How does the body regulate appetite and body weight? Part 2.

On a quest to help others

In 1983 Petrea King was diagnosed with a serious disease and was expected not to live. She found meditation and working through traumatic experiences from her past was paramount to her recovery, leading her to establish the Quest for Life Foundation. She is the also the subject of Blackmores Chairman, Marcus Blackmores blog - Someone who inspires me.

The Quest for Life Centre covers nine tree filled acres in the beautiful Southern Highlands of Bundanoon, NSW and provides and an “oasis for time out and an ideal environment for reflection, healing and the learning of new and valuable life skills.”

The centre was paid for in 1998 by a generous benefactor and the NSW Health Department supports its programs by providing an annual grant to subsidise places for people on low incomes. Further fundraising by Quest also provides limited additional subsidies to enable those in dire financial stress to attend their programs.

The Quest for Life Foundation provides a range of residential programs and services that encourage, empower and educate people living with serious illnesses, or who are suffering from grief, stress or trauma and for those who care for them. Petrea and her team of facilitators, counsellors, naturopaths and therapists provide the latest information on naturopathic, meditation and neuroscience’s most current perspectives.

All programs are tailored to support individuals exactly where they are, and help each person find their own best answers. For more information on the Quest for life services including residential programs, day programs, webinars and tailor made programs go here.

Macular Degeneration in the spotlight

Macular Degeneration (MD) is the leading cause of blindness in Australia. MD affects central vision and to date there is still no cure for this disease. The good news however- is the earlier that MD is detected the more vision is likely to be retained. And so with this in mind we highlight Macular Degeneration Awareness Week that runs from the 27th May to the 2nd June.  

Know your risk

Did you know that if you have a family history of MD your risk of being diagnosed increases by 50%?

In an interview with a British newspaper earlier this year, Oscar winning actress Dame Judi Dench spoke about being diagnosed with macular degeneration. She told the Mirror that she “got what my ma had.” In the interview she also talked about how the condition had lead to difficulties in reading scripts and so she had someone else read them to her.

Also the risk of MD increases with age. One in seven people with Macular Degeneration are over the age of 50.

Now we can’t control our genes or our age, but there is a risk factor for MD that is definitely within our control. Smoking. Smokers are three times more likely to be diagnosed with Macular Degeneration than those who don’t smoke.

Risk management 

• Eat a healthy diet rich in nutrients that support eye health:
  - Lutein and zeaxnthin found in green leafy vegetables- especially spinach, are carotenoids concentrated in the macular region of the eye which work to help protect eye health.
  - Zinc, Vitamin C & Vitamin E from pumpkin seeds and oysters, citrus fruits and capsicum and whole grains and green leafy vegetables may help to provide antioxidant protection.
  - Selenium found in foods such as brazil nuts, garlic and wheat germ may help to prevent free radical damage.
  - Omega 3 fatty acids from oily fish such as salmon, tuna, anchovies and sardines are needed for optimal macular health.
• Get regular macula check-ups and eye tests
• Don’t smoke- if you need help quitting reach out for support. Call the National Quitline on 131 848 or visit www.quitnow.info.au 
• Exercise regularly and maintain a healthy weight
• Protect your eyes from harmful UV rays and cover up in a pair of well fitting sunnies that meet Australian standards.

The Blackmores Dr Paul Beaumont Research Fellowship for 2013 is open to researchers based in eligible Australian institutions to pursue research into nutritional and/or lifestyle aspects of Macular Degeneration, consistent with the mission of the Foundation to reduce the incidence and impact of Macular Degeneration. The scholoarship pays $50,000 p/a for two years and the closing date for applications is the 22 June 2012. For more detail on the scholarship go here.

Do you get your macula checked?

The best type of bread for your body

Take a walk down the bread aisle at any supermarket, and you will be confronted with dozens of choices. If your goal is to lose body fat, it can be hard to know what variety to choose. So let’s take a closer look at some of the more popular types of bread to help make the selection process a little easier.

White bread – Because the grain is highly refined and the flour bleached, any kilojoules from this type of bread are less likely to fill you up. It’s low in fibre in nutrients, and has a higher glycemic index compared to other breads.

High fibre white bread – Different types of grain are added (such as maize), which increases the fibre without changing the texture of white break. A good choice for kids who won’t eat healthier breads.

Wholemeal – Made out of flour that is ground from the whole grain, it retains much of the original nutrients and fibre. It is a better choice than white bread, although some breads can be brown from colourings rather than wholemeal flour, so check the label.

Whole grain bead / multigrain – Made from various combinations of flour, grain and even seeds, this is a better choice for your health, and it is less processed. You can actually see the whole grains. However, some multigrain breads are like white bread with a few grains thrown in, so check the label and avoid anything with bleached flour.

Rye / pumpernickel – Breads that use rye flour have a lower glycemic index, which can help you feel fuller for longer. Generally the darker the bread, the higher the fibre content.

Soy and linseed breads - Soy and Linseed breads are higher in fibre and protein, making them a good choice. They can also be a little higher in fat (all be it healthy fats), so watch your portions.

Flat breads (pita) – Can be similar to white or wholemeal breads depending on the type of flower used.

Mountain / lavish bread – Often used for wraps, mountain bread is very thin, giving you a smaller hit of kilojoules. There are many different varieties (eg. oat, spelt, barley and chia), and they are a good alternative to traditional sandwiches.

Turkish / Ciabatta bread – These types of bread use more oil in the ingredients, so they can be higher in kilojoules. Watch your portions.

Garlic bread – It’s white bread soaked in butter, so it’s not going to be great for your waistline. Eat occasionally, and trade off with extra exercise.

Banana bread – Cake by any other name, banana bread is high in fat and sugar, and best kept as an occasional treat.

A final note – Be aware that it’s not just the type of bread you choose that’s important for weight management, but it’s also the amount, and what you put on it.

What’s your favourite type of bread? Have you cut out bread in the past to lose weight?

Top 5 regrets of the dying

Australian author and songwriter Bronnie Ware has spent many years working in palliative care, where she had the privilege of spending the last weeks of people’s lives with them in their home. Through this incredible experience, she witnessed them reflecting on any regrets or anything they may have done differently if they were to live their lives again. She identified similar themes emerging again and again and has put them together in a book called The Top 5 Regrets of the Dying.

According to her blog, ‘Inspiration and Chai,’ dying people grow a lot when faced with their own death, and from her observations they went through a lot of different emotions that were to be expected such as denial, anger, remorse, and eventually acceptance. Despite the emotional roller coaster, she claims that without exception, every single one of her patients found peace before they departed.

Here are the 5 most common regrets as deemed by Bronnie:

1. I wish I'd had the courage to live a life true to myself, not the life others expected of me.
   
   This was the most common, and came about through reflection on unfulfilled dreams. Bronnie believes it is important to fulfill at least some of your dreams before you lose your health, and by then it is too late.
   
   
2. I wish I didn't work so hard.
   
   Men were the ones to express this the most, and felt that they missed valuable time with their families by spending too much time on a treadmill of work existence.
   
   Bronnie suggests that by simplifying your lifestyle, making conscious choices, and making space for new opportunities, you may not need the income you think you do.
   
   
3. I wish I'd had the courage to express my feelings.
   
   Many people suppress their feelings in order to keep peace in relationships. According to Bronnie, this can result in a mediocre existence where people limit their full potential as a human being. She felt many developed illnesses due to bitterness and resentment.
   
   Bronnie advocates speaking with honesty, even if it causes discomfort in others. This can elevate relationships to a whole new and healthier level, and release any unhealthy relationships from your life.
   
   
4. I wish I had stayed in touch with my friends.
   
   Many people had deep regrets that they had let meaningful friendships slip over the years. Bronnie claims that all that matters in the final weeks is love and relationships, with material matters such as finances taking a back seat. Many people were now unable to track down old friends.
   
   
5. I wish that I had let myself be happier.
   
   Many people didn’t realise until they were dying that happiness is in fact a choice. Many had stayed stuck in old patterns and habits, rather than choosing happiness. Deep within they had longed to laugh properly and be silly, again.

References available upon request.

Aussies have one of the highest rates of gout

That painful affliction, often found in the big toes of elderly men in particular, is on the rise in Australia. It seems that our country is only second to New Zealand, who takes the prize as the ‘goutiest’ country in the world.

According to research, 1 in 6 Australian men over 70 years suffers from gout. In particular, Australian Indigenous men are likely to suffer from the affliction. This is thought to be due to urbanisation and the associated poorer dietary and lifestyle habits. Before 1965, there were no reported cases of gout in Australian Indigenous men.

All affluent countries are experiencing a rise in cases of gout. This debilitating condition is a major health issue and is associated with poor functioning and quality of life, as well as being a risk factor for cardiac disease.

References available upon request

How many of you have experienced gout? Do you have anything to share about this painful condition?

The measure of a man. Just how fit are you?

From my experience as a personal trainer, most guys love a fitness test. It’s a chance to see where they’re at, set a benchmark, and have a point to improve upon in the future. So, I’ve put together a list of fitness tests you can perform with very little equipment at the start of a new exercise program or training plan. The key is to only compete against yourself. Write down the results to record what shape you’re in, and then you have number to beat down the track as your fitness improves.

Upper body strength – The push-up test

• Why - Push-ups target the big muscles in the arms, chest and shoulders.
• The test - Count how many push-ups you can do in 60 seconds. If you struggle to finish, do knee push-ups.
• How - Have your hands shoulder width apart and keep your back straight. One full repetition involves lowering your body till your chest touches the floor, and then raising off the floor till your arms a straight.

Abdominal strength – The one-minute sit-up test

• Why – Strong abdominal muscles support your trunk and spine
• The test – Count how many sit ups you can do in 60 seconds.
• How - Lie face up with knees bent at right angles, and hands on your thighs. Slide your hands up your thighs till your wrists touch your knees. Return to the starting position for one repetition.

Explosive power – The vertical jump

• Why – A good measure of leg strength, and your ability to jump (which is important for running and participation in sports)
• The test – The vertical jump measures how high you can jump from a standing start.
• How – Using some chalk or a wet finger, stand beside a wall and mark the highest point you can reach while your feet are flat (no tippy-toes). Squat down and jump up as high as possible, marking the wall at the peak of your jump. Measure the distance between the two marks. Make three attempts, and write down your best result.

Aerobic fitness – The 3 kilometer time trial

• Why - Aerobic fitness (also called cardiovascular fitness) is a measure of your stamina and endurance, and the efficiency of your heart and lungs.
• The test – Walk or run a 3 kilometer course as fast as you can (within reason).
• How – Map out a 3 kilometer course using your car odometer, making note of the course so you can repeat it again in the future. You can also perform this test on a treadmill. Make note of the time it takes to walk, walk/jog or run the three kilometers. Be sure to warm up first, and cool down afterwards.

A word of warning – It would be wise to have a physical examination with your doctor before completing a fitness assessment, especially if you have not exercised for several months, or if you have a family history of heart disease.

Do you enjoy fitness tests? How did you measure up in the tests listed above? Feel free to list your results in the comments section below.

Why can't I lose weight? The top 5 barriers to success.

There is usually a variety of reasons why people can’t lose weight, and developing a better understanding of these reasons is often the first step in addressing them. If you want to trim down but can’t quite transfer that desire into action, there may be some barriers holding you back. In my experience as weight loss coach and personal trainer, here’s what I consider the five most common barriers that prevent people from losing weight.

• Inactivity – With desk orientated work, inactive leisure time and labour saving technology, a lot of movement has been engineered out of everyday life. Unless you compensate for this inactivity with plenty of planned exercise and movement, you will find it very hard to lose weight.
• Using food as medicine - Food is often used as a form of medication against negative emotions. Feelings of exhaustion, guilt, frustration or sadness can trigger emotional eating that is counterproductive. When food is used to help deal with emotions, it’s usually the type of foods that won’t help you lose weight.
• Large portions – People who feel frustrated at a lack of weight loss even though they follow a pretty healthy diet may simply be eating too much. Even if your diet is healthy, excess kilojoules get stored as fat. Large plates, large drinking glasses, fast eating and failure to drink enough water can all contribute to large portions.
• Too many liquid kilojoules – Drinks such as fruit juice, soft drink, sports drinks, energy drinks, cordial and alcohol are all big on kilojoules, but low on fullness. In other words, you won’t eat less because you’ve had one of these drinks, making the extra kilojoules very hard to burn off.
• High expectations – Your attitude towards change and the rate of weight loss you are expecting will have a huge bearing on your motivation. If you are expecting fast results, you should really expect fast failure. Weight loss is almost always slower than what people expect. Don’t give up if your weight loss slows or even comes to a halt.

Do you think there are more significant barriers to weight loss not on this list? What are the personal barriers to weight loss that affect you?

Are you eating too much?

If you have been upsizing your serving sizes, then you may also be seeing an increase in your dress or pants size. Portion size is vital for weight control, because the bigger the meal, the more kilojoules you consume. Yet many people are uncertain about what makes up a standard portion for each food group. Nutrition labels offer some guide, but the serving sizes listed may be different from those recommended by health authorities. To get an accurate picture of what a serving is, it helps to have a size comparison to give you an object to refer to. The following table gives you a baseline for the minimum number of servings of the key food groups recommended for adults, and also includes a size comparison to help visualise the portion.

 Measuring a standard portion

* The exact amount of servings you need can vary depending on your age, gender, weight and activity level.
 
Another way to help keep your portions in proportion is to measure and weigh your food for few days. Seeing what an accurate serving size looks like will help to gauge how much of a food you should be eating.

Is portion size an issue that impacts upon your body shape? Do you have any strategies to keep your portion sizes in check?

A mum’s take on Mother’s Day

For anyone out there hiding under a very large rock, on Sunday, May 13, is Mother’s Day. For me, after the blur that was last Mother’s Day – thanks to a restless twelve week old and an energetic toddler, this year is an opportunity to be a bit more reflective. Which got me thinking; what does it all mean? In short, to me, Mother’s Day is an occasion to celebrate being a mum - the good, the bad and the hilarious (and there is definitely no shortage of the latter in my family!).

After a swim in the ocean with my partner and kids and while sipping on a large, take-away cappuccino, I’ll no doubt be thinking about what I’ve achieved over the past four years and how my children have changed me – mostly for the better.

Until I became a mum I really didn’t appreciate how challenging this mothering gig is, nor did I realise how amazing and humbling it can be either. But because of this, and the loss of my own mum before the birth of my first child, the day will be forever tinged with sadness. Despite the heartache of loosing my mother, it will mostly be a happy occasion as I count myself as one of the lucky ones. My journey to motherhood wasn’t easy. But now I’ve come out on the other side I can (finally) say it’s worth all the effort. 

So taking time out on Mother’s Day to enjoy the greatest feat of my life– my family, may sound corny but it’s what makes this mumma truly happy.

Mother’s Day means different things to different people, what does it mean to you and your family?

In pain? Research shows swearing helps

Are you taking on too much?

Are you a hard a hard worker, or even a workaholic? It’s not unusual for men to take on an enormous workload under the guise of wealth creation or family support. No doubt these are worthy goals, but it’s important to develop a balance between work and other important aspects of your life.

Having some strategies to maintain balance and keep stress at bay can prevent you from feeling overwhelmed. This can also boost your energy levels and prevent problems down the track, such as exhaustion and burnout. Following are some tips on how to best offset the stressful effects of a busy work life.

• Play sport – Playing sport gives you the opportunity to take out any frustrations and let those competitive juices flow. It also allows you to catch up with friends and have a social life while being physically active. Try to do some sort of activity 3 – 4 times a week.
• Get enough sleep – Your mind and body need rest, especially if you live a busy life. Switch off the television at night and hit the mattress early. It may also help to plan out the next day before going to bed, otherwise thoughts can circulate in your mind and make it difficult to fall asleep.
• Eat well – While it might seem easy to grab fast food on the way home after a long day, the reality is that you’re depriving your body of nutrients. Fresh and unprocessed food keeps your body functioning at its best, and gives you the perfect fuel source to maximise your energy levels. Be organised and freeze meals ahead if you are short on time.
• Drink in moderation – Too much alcohol can impact on sleep quality, energy levels and weight management. You don’t necessarily have to eliminate alcohol, but try to moderate your intake, and aim for a scattering of alcohol free nights each week.
• Don’t stockpile your holidays – Holidays allow your body to escape from the everyday, both physically and mentally. Use up your allocated holidays every year to help to clear your mind and rejuvenate your body.

Do you feel snowed under at work? What strategies to you employ to offset the effects of stress?

The skinny vegetarian – Fact or fiction

I recently wrote an article for the Blackmores learning centre titled “Are vegetarians slimmer?”. It was focused on a summary of over 40 scientific studies which showed that a vegetarian diet is very effective for weight control. Vegetarians were found to weigh significantly less than non-vegetarians due to their higher fibre and lower kilojoule intake.

It seems that this article has opened up a can of worms, and has been a hotly debated topic on the Blackmores facebook page. One post stated that it’s too big a generalisation to say all vegetarians are slimmer because some vegetarian foods such as soy ice cream and potato chips are not going to help you lose weight. Others have declared their vegetarian status, and revealed that they are comfortably within the healthy weight range.

I think the devil is in the detail when it comes to vegetarianism. There are many different degrees of vegetarianism, where some people still include fish, eggs and dairy products. There is a general perception that being a vegetarian means being healthy, but loading up on cheese, margarine and battered fish will still make it hard to lose weight. Portion size must also be considered, because excess kilojoules can still be stored as fat, even if those excess kilojoules come from the plant kingdom. The real focus should be on balance, and making sure your body gets all the nutrients it needs without going overboard on kilojoules.

There can also be some emotional issues that surface when discussing vegetarianism, and the reasons why people adopt such a lifestyle. But for the purposes of this weight management blog, I’d love to read your thoughts and comments.

What’s your experience with vegetarianism from a weight loss perspective? Do you think following a vegetarian diet can boost weight loss?