#4 Fitness Myth Fail – Swimming Sucks!

Well, here’s the next one…..
I hope you’ll see why I don’t accept this argument…..

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#4 Myth: Swimming is a Great Workout
Swimming is less effective at fat loss than other forms of cardio because the buoyancy of the water is supporting you while you move.
This isn’t to say swimming is a bad workout- it can still help with toning muscles and increasing your lung capacity- but if you’re trying to lose a couple pounds, you’d be better off going for a run or a bike ride.
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#3 Nutrition Myth: Egg Yolks are Cholesterol Bombs

here`s another myth busting piece

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#3 Myth: You Should Ditch Egg Yolks
Egg whites are really a terrible workout meal due to their low fat and lack of vitamins. The yolk- which is the tastiest part of the egg, anyway- has all the vitamins and half the protein. Eating just the egg whites is an absolutely terrible idea for your health, since it’s lack of fat tends to cause insulin spikes and energy swings throughout the day.

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I`ve heard clients saying they won`t`t eat egg yolks because they still follow the guidancetheywere given back in the90`s.
Back then Heart Patients were told not to eat more than 2 eggs each week!

Since then many studies have disproved the link between cholesterol eaten in food and high blood cholesterol levels.

If you are unlucky enough to have a body that produces lots of `bad` cholesterol you can expect to influence your numbers by about 25%. If your numbers are high, your health practitioner will refer you for drug treatment – statins of some kind (that`s another blog post in itself)

Given popular breakfast choices – so called `HEALTHY CEREALS` which are really justpudding for breakfast – high sugar, little nutrient, high carb, milky puddings! But they are packaged and re-packaged to be convenient. Look at the range of breakfast biscuits on the shelves. SHOCKING

So, what about workout meals?
If we`re talking post workout nutrition – the current thinking is to eat within 30-90 minutes of a workout. To take in about 25g of protein with 50g of carbs. So eggs whole and split can play there part.
i love an egg and veggy scramble/frittata affair – fast and easy. never boring due to the range of veggies you can add – use last night`s leftover cooked veg.
make a really big one – have half for breakfast and the remainder for lunch?

My message – eat MORE EGGS – Free range of course.
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#2 Fitness Myth Fail : Stretching Pre workout

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Yet another published almost truth!
It’s been known since the early 90’s that Pre exercise stretching does not prevent injuries.
It’s also accepted that stretching a cold muscle is worse for performance than not stretching at all.
What benefit do we get from stretching? It allows an instructor to observe and evaluate a client.
Dynamic stretches are a great way to warmup before a workout, when done properly.

So, here is the myth – as is- followed by my comments…..
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#2 Myth: Stretch Before You Work Out
Stretching before working out actually weakens your muscles by 30%. Pre-game stretching could actually increase your risk of injury. You are better off doing your stretching after a workout; try lifting some light weights to warm up, or doing a little walking before cardio.

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Post Exercise stretching – always a sensible part of your workout. To allow your muscles to return to their Pre-exercise condition/length. Longer, held stretches to increase flexibility and support joint mobility must be a good ides.

Using light weights to warm-up should only EVER follow a series of mobility exercises. It’s a good idea to practise your chosen routine with a reduced load – but just picking up light weights and going for it is poor preparation – unless of course your workouts are not really that challenging.

Fitness Myth FAIL #1

FAIL- I found this series of misleading articles- due mainly to misinterpretation of basic terms and superficial understanding.
Here’s the first

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#1 Myth: Exercise Is Important For Weight Loss
THEY SAY-
Several clinical studies have shown that exercise does not correlate with weight loss. Diet is a much more crucial factor for weight loss. People who exercise and then reward themselves with extra calories will find themselves getting frustrated.
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I SAY-
What a misleading statement! I would expect this advice to come from a slimming club and someone selling low or very low calorie meal replacements.

Exercise is essential for health and weight control, however SCALE WEIGHT is not the problem. Body Composition is the KEY.
It is only possible to maintain a healthy body, one that carries a healthy amount of body fat, with balanced nutrition AND daily activity.
Reducing calories alone NEVER gives sustainable, healthy weight loss. Your weightloss hormones will see to that.
Diets only work when you cheat. So a trip to the chip shop or cake shop after your weekly weigh in will keep you on track!
Many studies have shown that exercise can depress appetite. My clients often have to INCREASE their food intake to get results, balanced nutrition and a stress free future.

Another 19 myths to put right …

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9 A Day?

Eat a variety of veggies for a healthier you

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day.
The story is much the same in Australia.
When you first hear that you might think, hang-on, what happened to 5A Day? If you read papers about Nutrition you will notice that ideally you will eat more than 5 and some reports say 9 portions a day.

When you take into account how much a serving really is, it is actually quite easy to get nine servings of fruits and vegetables per day.

For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how easy it is to find fresh, in season, produce it becomes much easier to reach this daily goal.

Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every colour of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet.

When shopping for fruits and vegetables, it is important to choose a variety of colours. This is for more than purely artistic reasons. Different colour fruits and vegetables have different types of nutrients, and choosing various colours will help ensure you have the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get nine daily servings of fruits. Everyone likes to try out new recipes, and they may provide the impetus you need to keep going.

New recipes also provide you opportunities to try new and unusual fruits and vegetables. For instance, everyone has eaten oranges, but have you tried kiwi or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition possible.

Many think a daily vitamin supplement/is the same? Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements, plus fibre and water, that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping vitamin pills every day.

So don’t give up – get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.

Veggies in your eggs for breakfast, fruit and veggie snacks mid-morning and afternoon, a huge bouncy salad with lean protein for lunch then a new and exciting recipe for your main meal with lots of colourful veggies and a different free-range/wild protein source in the evening.

Go On – Get Your 9 A Day

Jax

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Eat More & Lose Weight!

What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low.

Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy.
Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs that energy (fat) to survive.

So, what does your body do when it senses prolonged energy restriction? Not eating enough calories…

1. Slows down thyroid production – Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

2. Decreases muscle mass – Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

3. Lowers testosterone levels – An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction. Testosterone helps to build muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.

4. Decreases leptin levels – Leptin is one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, leptin levels decrease in calorie restricted environments.

5. Decreases energy levels – There are many physical actions your body takes when you’re not eating enough calories to lose weight, but there are also some mental ones.

6. Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

So, avoid simple low calorie regimes – as soon as you start eating again – and you have to eat (unless you are planning an eating disorder) you will be back where you started, but with more body fat, less vigour, less resolve and feeling a fat failure.

Think – how long did it take you to get to where you are now – years? probably.

Consider – your diet history – have you tried every fad going? probably.

Ready for a different approach?

Add some exercise – YES
Restrict portion sizes – YES
Maintain Protein – YES
Smart Fasting – YES
DON`T EVER STARVE YOURSELF

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5 Fitness Myths Busted

5 Fitness Myths Busted.

Myth #1: Crunches and Sit Ups & Curl Ups Help Bust Belly Fat

 

TRUTH: While exercises that target the abdomen can help tone and strengthen the muscles near your belly, they won’t make that paunch go away on their own. The human body doesn’t get rid of fat just in certain areas; when you exercise, fat loss is a full-body phenomenon. To reduce belly fat, focus on intense cardio workouts, supplemented by resistance training (which doesn’t have to include core exercises like crunches). And most importantly, fix your nutrition!

Myth #2: Women Should Stick to Light Weights to Avoid Bulking Up

 

TRUTH: The vast majority of women simply don’t have enough testosterone in their bodies to build the Arnold-like muscle mass that some want to avoid. In fact, lifting heavy weights, working with resistance bands and even body weight in suspension trainers will help women lose weight, gain increased definition, and build confidence.

Myth #3: Sweat is a Good Indicator of How Hard You’re Working

 

TRUTH: While a sweat-soaked t-shirt might make you feel super satisfied after a tough workout, there’s really no relationship between how much you sweat and how hard you’re working. So, next time you’re at the gym? Consider leaving that 90s style sweat suit at home.  Keep you’re sweating for the Turkish and Sauna after your workout.

Myth #4 : No pain, No Gain

 

TRUTH: There’s a big difference between pain and discomfort, says Michael Lagomarsine, an expert based out of Boston University’s Athletic Enhancement Center.

While you may have some muscle soreness after a particularly hard workout, anything that actively hurts while you’re doing it could be causing you damage. Extreme muscle pain for more than two or three days after a workout likely indicates that you worked at an intensity you are not used to – keep moving and don’t wait too long for your next workout. Your body is busy adapting, getting stronger and fitter, make sure you sleep and eat well to get the best results.

Myth #5: Stretching Before a Workout Helps Prevent Injuries

TRUTH: Multiple studies have found that stretching before a workout actually does nothing to prevent injuries. In fact, those who stretch before a run actually tend to wind up with more injuries than those who don’t.

I’ve been quoting these studies since the late 80’s, Don’t stretch a cold muscle ever!

 

Stretching after exercising seems to be the best option for those who want to avoid delayed onset muscle soreness.  That’s the soreness that kicks in 2 – 3 days after a workout. Instead of using stretches before a workout,  I include mobility to loosen joints, dynamic movements that focus on preparation for the exercises to follow.  I often use a series of plank exercises to create muscle heat and improve core strength to get off to a good start.

 

Myth #6: Low Intensity Cardio Burns Fat Best

TRUTH: You’re probably familiar with the “fat burn” zone on your favourite piece of cardio equipment, but there’s no proof that these zones are effective for fat burning. The idea that lower intensity cardio is better than high intensity cardio when it comes to losing weight is incorrect. When you stop your moderate cardio training your calories burning stops too. That’s why you pile the weight back on when you stop training or go on holiday!

According to exercise specialist and fitness author Tom Holland, fat loss is all about burning calories, and the more intense your workout, the more calories you’ll burn during your exercise and for up to 3 days after it’s finished.

 

Myth #7: Weight Machines Are Safer Than Free Weights.

 

TRUTH: This myth may actually put you at a higher risk for injury. Many gym enthusiasts stick to weight machines rather than learning how to use free weights, because they believe that the machine will correct their form and ensure that they don’t hurt themselves.

But there are still tons of ways you can use a weight machine that can damage your muscles and joints, from height and length adjustment to using weights that are too heavy to using the wrong muscle groups to push or pull. Whether you choose to use free weights or weights machines make sure you have a qualified trainer show you the ropes before you get started.

 

What other fitness myths have you heard that need to be busted?

 

Sources:

 

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Bacon the NEW Health Food

Found this and thought we might like it….
Especially as so many of my friends like our Gloucester Old Spot pork and are following a ‘Paleo’ style diet.

The Nitrate and Nitrite Myth: Another Reason not to Fear Bacon
By Chris Kresser on October 5, 2012 in Cancer, Food & Nutrition, Heart Disease, Myths & Truths, Paleo Diet | 379 comments

Beyond just being loaded with “artery-clogging saturated fat” and sodium, bacon has been long considered unhealthy due to the use of nitrates and nitrites in the curing process. Many conventional doctors, and well-meaning friends and relatives, will say you’re basically asking for a heart attack or cancer by eating the food many Paleo enthusiasts lovingly refer to as “meat candy”.

The belief that nitrates and nitrates cause serious health problems has been entrenched in popular consciousness and media. Watch this video clip to see Steven Colbert explain how the coming bacon shortage will prolong our lives thanks to reduced nitrates in our diets.

In fact, the study that originally connected nitrates with cancer risk and caused the scare in the first place has since been discredited after being subjected to a peer review. There have been major reviews of the scientific literature that found no link between nitrates or nitrites and human cancers, or even evidence to suggest that they may be carcinogenic. Further, recent research suggests that nitrates and nitrites may not only be harmless, they may be beneficial, especially for immunity and heart health. Confused yet? Let’s explore this issue further.

Bacon: the new health food?

It may surprise you to learn that the vast majority of nitrate/nitrite exposure comes not from food, but from endogenous sources within the body. (1) In fact, nitrites are produced by your own body in greater amounts than can be obtained from food, and salivary nitrite accounts for 70-90% of our total nitrite exposure. In other words, your spit contains far more nitrites than anything you could ever eat.

When it comes to food, vegetables are the primary source of nitrites. On average, about 93% of nitrites we get from food come from vegetables. It may shock you to learn that one serving of arugula, two servings of butter lettuce, and four servings of celery or beets all have more nitrite than 467 hot dogs. (2) And your own saliva has more nitrites than all of them! So before you eliminate cured meats from your diet, you might want to address your celery intake. And try not to swallow so frequently.

All humor aside, there’s no reason to fear nitrites in your food, or saliva. Recent evidence suggests that nitrites are beneficial for immune and cardiovascular function; they are being studied as a potential treatment for hypertension, heart attacks, sickle cell and circulatory disorders. Even if nitrites were harmful, cured meats are not a significant source, as the USDA only allows 120 parts per million in hot dogs and bacon. Also, during the curing process, most of the nitrite forms nitric oxide, which binds to iron and gives hot dogs and bacon their characteristic pink color. Afterwards, the amount of nitrite left is only about 10 parts per million.

And if you think you can avoid nitrates and nitrites by eating so-called “nitrite- and nitrate-free” hot dogs and bacon, don’t be fooled. These products use “natural” sources of the same chemical like celery and beet juice and sea salt, and are no more free from nitrates and nitrites than standard cured meats. In fact, they may even contain more nitrates and nitrites when cured using “natural” preservatives.

It’s important to understand that neither nitrate nor nitrite accumulate in body. Ingested nitrate from food is converted into nitrite when it contacts our saliva, and of the nitrate we eat, 25% is converted into salivary nitrite, 20% converted into nitrite, and the rest is excreted in the urine within 5 hours of ingestion. (3) Any nitrate that is absorbed has a very short half-life, disappearing from our blood in under five minutes. (4) Some nitrite in our stomach reacts with gastric contents, forming nitric oxide which may have many beneficial effects. (5, 6) You can listen to my podcast “Does Red Meat Increase Your Risk of Death?“ for more information on this topic.

In general, the bulk of the science suggests that nitrates and nitrites are not problematic and may even be beneficial to health. Critical reviews of the original evidence suggesting that nitrates/nitrites are carcinogenic reveals that in the absence of co-administration of a carcinogenic nitrosamine precursor, there is no evidence for carcinogenesis. (7) Newly published prospective studies show no association between estimated intake of nitrite and nitrite in the diet and stomach cancer. (8) Nitric oxide, formed by nitrite, has been shown to have vasodilator properties and may modulate platelet function in the human body, improving blood pressure and reducing heart attack risk. (9, 10, 11) Nitrates may also help boost the immune system and protect against pathogenic bacteria (12, 13, 14)

So what do we take from this? There’s no reason to fear nitrates and nitrites in food. No reason to buy nitrate-free, uncured bacon. No reason to avoid cured meats in general, particularly those from high quality sources. In fact, because of concerns about trichinosis from pork, it makes a lot more sense in my opinion to buy cured bacon and other pork products. I do.

Have I changed your mind about the safety of eating bacon? Let me know your thoughts on nitrates and nitrites in the comments below

For Amy, Nibblers & Snackers

For Amy and everyone else that cant stick to their diet!! Nibblers and Snackers take note!

4 Key Strategies for Killing Food Cravings
adapted from an article by Chad Tackett

When you’re constantly hungry, it makes choosing the right foods
at the right times really challenging.

Staying full and energized while eating fewer calories—that’s the
secret to long-term fat loss success.

Here are 4 key strategies for feeling satisfied after a healthy meal
and staying full longer. You’ll not only have a lot more energy, you’ll
crave (and eat) less later. . .

1. Eat your water. Yes, eat. Drinking water is great, and you should throughout the day, but it doesn’t provide the same level of feeling satisfied as when you eat foods high in water.

There is a separate mechanism in the brain that controls hunger and thirst. If the food you eat contains water, it will stay in the stomach longer while it’s being digested.

PLUS, foods high in water are naturally very low in calories – making them ideal for fat loss.

Many fruits and vegetables contain 90 – 98 percent water! The following are some of the most hydrating foods. . .

– Watermelon contains 92% water and electrolytes, such as calcium, magnesium, potassium, and sodium – all of which (positively) influence your metabolism!

– Grapefruit contains only 30 calories and is comprised of 90%
water!

– Cucumbers are 96% water and contain just 14 calories in an entire cup!

– Cantaloupe is 89% water and contains only 27 calories per 1/2 cup!

– Strawberries contain just 23 calories per 1/2 cup and are made up of approximately 92% water. Plus, strawberries rank as the 4th strongest antioxidant-rich fruit!

– Broccoli contains 90% water and anti-cancer nutrients that help to detoxify the vast number of potential toxins that we encounter each day. Plus, it’s a great source of fibre!

You may have noticed that these water-dense foods are all carbs.
Because they’re natural (and not processed), I’d suggest the portion
being about the size of your fist. So, a small grapefruit or a cup of sliced strawberries, for example, would work well.

2. Fill up on fibre. Fibre is critical to fat loss in several ways: first, fibre contains only 1.5 to 2.5 calories per gram, while other carbs contain 4 calories per gram (fat contains 9 calories per gram I always estimate 10 cals/ g).
Essentially, you can pile your plate with plenty of high-fibre foods without worrying about caloric-overload.

In addition to being low-calorie, high-fibre foods are more filling.
Fibre is absorbed by our bodies more slowly than other foods, which means we feel full longer.

Foods high in fibre are fruits and vegetables, beans, lentils, legumes,
and natural whole grains. Aim for at least 25-35 grams each day to
help reduce your caloric intake and keep you feeling full and energised for longer.

3. Include protein at every meal. A meal with carbs alone causes blood sugar spikes and crashes, which leave you feeling tired, hungry,
and weak. Protein helps prevent this happening, so that the carbs you eat aren’t converted to body fat, and allows energy to be
released slowly.

Great protein sources are lean meats, fish, lowfat dairy, legumes,
and unprocessed soy products.

Your choice of protein should be approximately the size of your
palm. For example, a medium-sized chicken breast.

4. Don’t leave out healthy fat. Since fat is so calorie-dense, it’s important that you eat it in moderation . . . BUT in small amounts,
it provides flavour and has a positive impact on slowing insulin response, like protein.

My favorite healthy fat source are nuts and seeds because they are also a great source of protein and fibre. Other excellent fat
sources are avocados, olives, and fatty fish (e.g., wild salmon).

The fat source you choose should be about the size of your thumb. This is about 5 almonds for the average-sized woman or 7 almonds for the average man.

Put this into Action NOW – you know which foods keep you feeling full and satisfied throughout the day, here are some great ideas that combine them all together for one super fat-burning snack or
meal:

1. Stir in a little peanut butter (healthy fat) and protein powder
(protein) into oatmeal (fiber), topped with strawberries (water).

2. Dip cucumbers (water) in hummus (fiber and healthy fat) and
cottage cheese (protein).

3. Marinate broccoli (water and fiber) and boneless, skinless
chicken breast (protein) in a little olive oil (healthy fat) and
balsamic vinegar and wrap it in aluminum foil on the BBQ.

4. A bowl of Greek yogurt (protein) with pieces of watermelon
(water), topped with flaxseeds (fiber and healthy fat). I add protein powder to this too.

These are my tips for planning my meals so that I can stay focused on
my weight loss goals. I love seeing people take control of their health,
and I’m so happy to be able to be a part of that.

Like I said, staying full while eating fewer calories is the secret to success. Do that, and avoid the daily pitfalls, and you will succeed.

A few small,
easy changes in your daily routine will have profound, lasting effects
to reach your weight loss goals. End the self sabotaging now.

This information has worked for my clients and myself. If you want, it will work for you.

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