MILK

Milk is one of the most common dietary constituents in the western diet. We have milk or dairy products in our coffee, cereal, sauces, chocolate, desserts and drinks. But is it really any good for us?

 FreeDigitalPhotos.net

 Milk contains the following:
Animal proteins (Mainly Casein)
Animal fats
Hormones (Including IGF-1)
Water
 And depending on what and where you read:
Herbicides
Pesticides
Dioxins
Antibiotics
Excrement
Bacteria
Viruses

So the main possible side effects:
High Cholesterol
Calcium Deficiency - milk supposedly has a negative effect on bone calcium deposition.
Increased allergies - including sinus troubles (Casein is a histamine which can increase mucus production)
Diabetes - The protein Lactalbumin found in milk has been noted as a key factor in diabetes.
Lactose Intolerance - bloating, gas, cramping and diarrhoea

Whats wrong with homogenised milk?
The process involves forcing milk through a sieve at high speed, breaking up the fat molecules so they cannot float on the surface. Xanthine oxidase is a molecule attached to milk fat which allows the fat to be filtered out by the liver. Homogenised milk however refines the fat molecule and allows it to cross the blood barrier into the bloodstream.

A while back doctors and scientists believed that calcium deficiency was caused purely by lack of milk and dairy product intake. Meanwhile, milk contains less calcium than most of your green leafy vegetables and seeds.The body also needs magnesium to help absorb calcium, cows milk with a ratio of 1:8 is far below the recommended 1:1 or 1:2 for humans.

Depending on the milk farm, some cows are treated with recombinant Bovine Growth Hormone (rBGH). These cows have higher IGF-1 hormone floating around. IGF-1 is a growth hormone that activates cell growth and proliferation, and has been linked with proliferation of cancer cells.

Cheese is approximately 10x the concentration of milk... 10x the hormones and 10x the fat.

In terms of actual clinical research, there isn't much available to support or negate these supposed 'facts'...One would have to argue however, would the USA milk and dairy industry, consisting of approximately 9,2 million cows supplying various other industries in the food and catering sector, allow such information to be freely available?

Reading the above, is it worth it?

http://www.jyi.org/volumes/volume6/issue3/features/lee_and_wei.html
http://www.rense.com/general26/milk.htm
http://www.patientsville.com/medication/milk_side_effects.htm
http://en.wikipedia.org/wiki/Insulin-like_growth_factor_1
http://www.preventcancer.com/consumers/general/milk.htm

Bikram Yoga

In the 1970's, Bikram Choudhury developed a style of yoga that has become the most progressive form of yoga all around the world. it incorporates hatha yoga poses into a 90 minute class of 26 poses and 2 breathinge exercises. The classes are ideally practiced in a heated room (40.6°C) with 40% humidity.

Bikram Choudhury practiced yoga since childhood. He was severely injured in a weight-lifting accident when he was seventeen which left his knee badly injured. Doctors told him that he would never be able to walk again. He however continued to practice yoga, 6 months later his knee was totally healed.

Ambro / FreeDigitalPhotos.net

The Sequence
1. Standing Deep Breathing
Standing Series
2. Half Moon Pose with hand to feet
3. Chair Pose
4. Eagle Pose
5. Standing Head to Knee
6. Standing Bow Pulling Pose
7. Balancing Stick
8. Standing Separate Leg Stretching
9. Triangle Pose
10. Standing Separate Leg with Head to Knee
11. Mountain Pose
12. Toe Stand

Floor Series
13. Corpse Pose
14. Wind Removing Pose
15. Cobra Pose
16. Locust Pose
17. Full Locust Pose
18. Bow Pose
19. Fixed Firm Pose
20. Half Tortoise  Pose
21. Camel Pose
22. Rabbit Pose
23/24. Head to Knee with Stretching Pose
25. Spine Twisting Pose
26. Blowing in Firm

Each Pose is performed twice (Except No. 25) and is held between 10 seconds and 90 seconds.

The positive effects of yoga are widespread. Danesh et al (2011) showed that from the research that is available, hatha yoga and its poses have significant effect on decreasing pain levels in people suffering with chronic low back pain. In a study by Hewitt et al 2011, 8 weeks of bikram yoga improved mindfulness, perceived stress, cardiorespiratory endurance, flexibility and balance.
Possible side-effects (Specific to Bikram Yoga):
- Dehydration
- Hyperthermia
These side effects are specific to Bikram Yoga due to the temperature of the room that it is practiced in.As with any form of stretching and exercise, we need to be aware of our limits and know when to stop. Competition is not a part of yoga and can become dangerous.

Danesh H, Serban S, Herrera J 2011 Yoga as an intervention for Low Back Pain. Topics in Pain Management 27(5)
Hewitt ZL, Ransdell LB, Gao Y, Petlichkoff LM, Lucas SM 2011 An Examination of the effectiveness of an 8-week Bikram Yoga Program on Mindfulness, Perceived stress and Physical fitness. Jounral of exercise science and fitness. 9(2)
http://en.wikipedia.org/wiki/Bikram_Yoga

Whey Protein

Whey Protein is said to be a high quality protein that everyone can benefit from, but what is it? and how do we benefit?

Whey protein is a collective term for a group of globular proteins that are a by-product of the manufacturing of cheese. So essentially a dairy product.

 Paul Martin Eldridge / FreeDigitalPhotos.net

What are globular proteins and what effect do the proteins in Whey have on our bodies?

A globular protein is a spherical protein that is more or less soluble in water.

PROTEINS FOUND IN WHEY:
Betalactoglobulin - makes up 50-55% of whey protein and is rich in BCAA (Branched chain amino acids - building block of muscle and tissue).

Alphalactalbumin - An essential amino acid which aids in the production of serotonin and regulates sleep cycle, amongst other things.

Glycomacropeptide - Helps control and prevent dental plaque.

Immunoglobulins - Help fight infection and antigens in the body.

Bovine Serum Albumin - Used to stabilise certain enzymes in the blood.

Lactoferrin - Inhibits growth of bacteria and fungi due to its interaction with iron.

Lactoperoxidase - Natural antibacterial agent.

Lysozyme - Immunity enhancing properties.

As whey protein is a dairy by-product it contains approximately 6% lactose. So for people that are sensitive to lactose, Whey protein isolate is recommended, which is achieved through a different filtering process. Whey protein isolate can be so refined that it can be virtually lactose free, carbohydrate free, fat free and cholesterol free.

EFFECTS:
- Increased lean muscle
- Increased strength
- Improved immunological responses
- Supposed prevention of cancer
- Improves speed of recovery following illness
- Prevent weight loss and promote immune function in patients with HIV

POSSIBLE SIDE-EFFECTS:
- Bowel and digestive irritation (These symptoms may however be a result of the artificial sweetener that is used to flavor the protein and switching to an unsweetened whey may alleviate these symptoms).
- Suggested liver and kidney problems when taken in high doses, but this has not been adequately researched.


HOW MUCH IS ENOUGH?
The recommended maximum intake of protein for adults is 0,9grams per 1pound of body weight (Roughly 2grams per kilogram body weight). This amount however needs to be spread across the entire diet and not just taken from whey protein. Dosage and concentration of whey protein is specific to each brand.

http://en.wikipedia.org/wiki/Whey_protein_isolate
http://en.wikipedia.org/wiki/Whey_protein
http://www.nationaldairycouncil.org/EDUCATIONMATERIALS/HEALTHPROFESSIONALSEDUCATIONKITS/Pages/WheyProtein.aspx
http://wheyoflife.org/home/health-nutrition/protein-requirements/protein-calculator/
http://www.webmd.com/vitamins-supplements/ingredientmono-833-WHEY%20PROTEIN.aspx?activeIngredientId=833&activeIngredientName=WHEY%20PROTEIN
http://www.bodybuildingforyou.com/protein/whey-protein-sideeffects-information.htm

High Intensity Interval Training (HIIT)

What is HIIT?
High Intensity Interval Training is a form of interval training that incorporates alternating periods of high intensity exercise immediately followed by low intensity exercise. This is continued in a repetitive fashion for several minutes. The periods can range from several seconds up to several minutes and range from a 2:1 time ratio(Tabatha Method) to 2:3 time ratio for High Intensity:Low Intensity.

HIIT can use any form of cardio exercise/equipment that allows you to quickly change the intensity of the workout, including running, cycling and rowing.

Although the session only lasts several minutes, the outcomes have been shown to be quite significant in trained and untrained athletes.

How does it work?

photostock / FreeDigitalPhotos.net

HIIT places a high demand on the body for oxygen during the High Intensity intervals and ultimately results in an anaebolic (Without oxygen) exercise routine due to the level of intensity and duration of the workout. Because of the deprivation of oxygen, the body requires an extended period to recover from the exercise. By doing this, there is an increase in the Resting Metabolic Rate (RMR) for up to 24 hours following the training, this improves energy consumption and fat loss. The faster your metabolism, the easier it is for your body to burn fat.

"As little as six sessions of HIT over 2 week or a total of approximately 15 min of very intense exercise(~600kJ), can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise." (Gibala 2008)

Skeletal muscle oxidative capacity - The efficiency of the muscle to break down fat and carbohydrates to create energy (ATP). ATP is used to power the movement of the muscle fibers during contraction and relaxation.

For elite athletes who struggle to improve time and fitness, HIIT has been shown to be the most effective form of training.


Gibala MJ, McGee SL 2008 Metabolic Adaptations of Shirt-term High-intensity interval training: A little pain for a little gain? Exercise & Sports Science Reviews 36(2):58
Laursen PB, Jenkins DG The Scientific Basis for High Intensity Interval Training. Sports Medicine 32(1):53
http://en.wikipedia.org/wiki/High-intensity_interval_training
http://en.wikipedia.org/wiki/Muscle

For more information:
http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT

Why Exercise?

thephotoholic / FreeDigitalPhotos.net

The effects of exercise have been researched and documented widely. However, with the all the varied modalities and training styles, how do we know what is right for us?

Exercise isn’t meant to be a chore or something that you dread doing each day. Exercise should be something that makes you happy, gives you energy and makes you want to come back. Exercise isn’t just running, cycling and lifting weights. The possibilities are endless and there is a form of exercise that will suit you and give you the energy that you need to live each day to the fullest.

So why exercise?

The human body is an amazing and dynamic creature and exercise places demands on the body that require it to adapt and change to the stresses that is placed on it.

Effects of exercise on the body:

-          Promotes cognition and brain function ₁

-          Positive effect on depression ₂

-          Improves self-esteem and confidence₄

-          Improves mood and sense of well-being₄

-          Reduces cortisol levels ₃

-          Treat and control high blood pressure, obesity, heart disease and diabetes₃

-          Improves immune system defences, sleep cycle ₃

-          Improves strength, flexibility, motor control, balance and proprioception₅

These are the good effects of exercise, and yes there are some negative effects of exercise. But the good outweighs the bad 100:1.

This is the first post of this blog that aims to enlighten and teach about living the best possible life that we can, through research and knowledge.

1.   Hillman et al 2008 Be Smart, Exercise your heart: exercise effects on brain and cognition. Nature Reviews: Neuroscience 9:58

2.    Mead et al 2010 Exercise for Depression. The Cochrane Library

3.       http://en.wikipedia.org/wiki/Physical_exercise

4.    Dehkordi AG 2011 The comparison between athlete females and non-athlete females regarding to general health, mental health, and quality of life. Procedia – Social and Behavioural Sciences 15:1737

5.    Holm et al 2004 Effect of neuromuscular training on proprioception, balance, muscle strength, and lower limb function in female team handball players. Clinical Journal of Sport Medicine 14(2):88