tag:blogger.com,1999:blog-34729730272967990702023-11-16T02:48:00.481-08:00Gorilla GymGorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-3472973027296799070.post-81449880594536546772016-02-08T15:48:00.000-08:002016-02-08T15:48:15.055-08:00Self myofascial release<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkjAV_nuIMi-r5RWMcR-rPEY1MQFjIcYzkXXmCcZXJOoJVm58gfMwwfJhNJ7d7xOkOV0ku6z5kIjyud2AWAg8OwEp_JTKXt3Gec2DS2-V8U8eW9aDaSnx8jvoiL956zttMaSTcNmBkjA8/s1600/cover-lowres.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkjAV_nuIMi-r5RWMcR-rPEY1MQFjIcYzkXXmCcZXJOoJVm58gfMwwfJhNJ7d7xOkOV0ku6z5kIjyud2AWAg8OwEp_JTKXt3Gec2DS2-V8U8eW9aDaSnx8jvoiL956zttMaSTcNmBkjA8/s320/cover-lowres.jpg" width="258" /></a></div>
I have just written this book, you can get it at <a href="https://payhip.com/veganbodybuilding">https://payhip.com/veganbodybuilding</a><br />
It
is a book/video combo. It covers what we know about self myofascial
release (SMR), runs you through a routine with photos, text explanations
and a video, so things should be crystal clear. If you had any
questions about how to start or why you should be considering it, this
will answer it for you.<br />
Those that have followed this blog for
some time know I spent 2 years studying massage. I don't believe that
SMR is comparable to a massage, but it is better than not doing anything
and in some situations may be the preferred modality.<br />
It is
by donation, so although I would like you to pay a little towards the
costs if you can afford it, those of you are on a very low income can
just grab it for free.Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-6720821410498512252016-01-06T10:00:00.001-08:002016-01-06T10:02:15.384-08:00When can I stop?By Pete Ryan<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu0ll3Eiqq-veOBqw7xbPIAFR7IwvYeUByyGWeaU1OVfG7eONLHoltR3jTBBBDQwBe55XH9NEF3l4dM-FnxlUucOsha_epRq8egKygMPnab1Ui9jgV3KC0SZj_2TeZp8fk8G__sC6Nk4Y/s1600/engine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu0ll3Eiqq-veOBqw7xbPIAFR7IwvYeUByyGWeaU1OVfG7eONLHoltR3jTBBBDQwBe55XH9NEF3l4dM-FnxlUucOsha_epRq8egKygMPnab1Ui9jgV3KC0SZj_2TeZp8fk8G__sC6Nk4Y/s320/engine.jpg" width="240" /></a></div>
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<i>An older engine can run just as nicely with the right attention</i></div>
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<i><br /></i></div>
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At the time of writing I am a few weeks away from being a 50
year old. So, the question is when is a
good time for me to start winding down from all this hard training and start to
kick back, maybe add in a bit more ‘luxury foods’ and add a little ‘cushioning’
to my frame.</div>
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I look at this a different way to many people. I actually believe that people as they age
need MORE exercise. The body naturally
starts to lose strength and flexibility as we age. That does happen, but need
it happen at the same rate for everybody?
If I workout and train flexibility daily would a carbon copy of me age
more rapidly than me, if they just sat on the couch and ate junk all day? I
think they would, not only that but research actually backs this up<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/When%20can%20I%20stop/When%20can%20I%20stop.docx#_edn1" name="_ednref1" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span><!--[endif]--></span></a>.
So, if exercise is good, what changes as we age?</div>
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Warm-ups and exercise change</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7yHXrrA17qW69hl40yUoJllhUGA-wJPbePxcfDT5vYZBaXcFPRNP7egVEXNTxu-VISReAOCCydVKFEZj-cejSp5tkQ3Mqa880OWB_l6DY_Lj5HsWkELdEboNBVuAx471KDQR5og53IbA/s1600/washing-machine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7yHXrrA17qW69hl40yUoJllhUGA-wJPbePxcfDT5vYZBaXcFPRNP7egVEXNTxu-VISReAOCCydVKFEZj-cejSp5tkQ3Mqa880OWB_l6DY_Lj5HsWkELdEboNBVuAx471KDQR5og53IbA/s320/washing-machine.jpg" width="320" /></a></div>
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<i>washed up meat(less)-head?</i></div>
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<br /></div>
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Warm-ups need to become more extensive. You need a longer, more comprehensive
warm-up. My system is foam rolling, then dynamic warm-up - I include every type
of movement I can think of: squats, reaching over head, a hip hinge, bending
over, lean laterally, go from floor to standing in some form. If you want to keep a range of motion do the
range of motion, at least some of the time.
Secondly, I moved away from just weights. A lot of us are pure gym bunnies, we waddle
from the squat rack to the bench and back.
I think as you get older bodyweight movements become more
important. Things like basic push-ups, but also more advanced things like handstand push-ups, dragon flags, standing roll-outs....things
that are hard to achieve and maintain, but get your body used to moving through
space in different ways. You should
still include the old faithful like pull-ups, squats and deadlifts, those will
never be misplaced in any programme, but more things that work your body
through space might just help maintain your abilities as you reach mid-life and
beyond?</div>
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Foods</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLRnnR5Hcg88N5d4m4wn2xoPw5GksbGm1VYkRiEZzq7jX4FNL2-1HpzAqZskPaInzhWaaKx8UFnr9g9XGOPuwdPv6C8uHNgBhmlVydFTPMHZIMzugink5sy8cb1H2c2nTKEp8USR4eveQ/s1600/biscuits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLRnnR5Hcg88N5d4m4wn2xoPw5GksbGm1VYkRiEZzq7jX4FNL2-1HpzAqZskPaInzhWaaKx8UFnr9g9XGOPuwdPv6C8uHNgBhmlVydFTPMHZIMzugink5sy8cb1H2c2nTKEp8USR4eveQ/s320/biscuits.jpg" width="320" /></a></div>
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<i>Less of this?</i></div>
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<br /></div>
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Foods become more important as we age. We do not just slow down metabolically we
also lose the ability to assimilate as well as when we were younger. So not only do our calories need drop but we also need ‘higher quality’ calories. So, we need to actually knuckle-down on
our eating as we age, include more nutrient dense foods, and focus on our eating
with extra vigilance. That does not mean never eating 'fun food', but it does mean thinking a little more
about the diet than you did as a younger person.</div>
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<br /></div>
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Recovery</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwyP1kSCM82zEU3OhOmiuy0zhGVkrvcx-TUix4Om24h4tG9bjOpnJYL70Arnb329fy_JVd43IQqDW8KM9w2b5a6g-gBKSeesDZnF9SkBOOgjN6P7v2J7kmJxePP0SCzH8ZT_cjVNmQtj8/s1600/omnibus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwyP1kSCM82zEU3OhOmiuy0zhGVkrvcx-TUix4Om24h4tG9bjOpnJYL70Arnb329fy_JVd43IQqDW8KM9w2b5a6g-gBKSeesDZnF9SkBOOgjN6P7v2J7kmJxePP0SCzH8ZT_cjVNmQtj8/s320/omnibus.jpg" width="240" /></a></div>
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<i>Less chance of needing a bump start?</i></div>
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<br /></div>
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Recovery will take more time. Let that sink in for a while, you will not
recover as quickly as a younger person.
Your hormones are not quite as optimal, your assimilation is not quite
as good, your cardiovascular system not quite as robust. All this adds up to a slower recovery, just
accept that you will not recover as well and your body will not forgive ‘gym
stupidity’ like it did when you were a younger person.</div>
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Tying things up</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKroPXju2jLxScI6etf60Q1CDa5-mOpe268JklmW6vEBQHGKCeqqHVcoCWtR6eVw63U7a1rTbKMtnx6zSEHJGJfBsn7IfeunaZC8o0HlQiFl9bPI7kgkIvbUhff0pOkgVFu1aUgoBxZHI/s1600/phone.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKroPXju2jLxScI6etf60Q1CDa5-mOpe268JklmW6vEBQHGKCeqqHVcoCWtR6eVw63U7a1rTbKMtnx6zSEHJGJfBsn7IfeunaZC8o0HlQiFl9bPI7kgkIvbUhff0pOkgVFu1aUgoBxZHI/s320/phone.jpg" width="320" /></a></div>
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All in all I expect to spend as long, or even longer in the
‘training environment’ as I age. I may
not go quite as heavy, I may take more time warming up and doing mobility
stuff, I will have to be more on point with my diet, but you’ll still see more
there. I take heart from the strict
vegetarian Joe Rollino (The Great Rollino)<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/When%20can%20I%20stop/When%20can%20I%20stop.docx#_edn2" name="_ednref2" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span><!--[endif]--></span></a>.
Who was still training many days a week and died at 104 by being hit by a van
(doing his morning cardio training). The
man was still training and doing feats of strength, in fantastic physical shape
with no hint of slowing down...even all that training could not protect him from
a reckless driver, but we shall never know how long he would have continued had
he avoided that accident. So, see you in 50 years time, I’ll be by the squat
rack...warming up :-)</div>
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<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/When%20can%20I%20stop/When%20can%20I%20stop.docx#_ednref1" name="_edn1" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span><!--[endif]--></span></a> <span class="MsoFootnoteReference"><!--[if !supportFootnotes]--><span class="MsoFootnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span><!--[endif]--></span>
https://www.nia.nih.gov/health/publication/exercise-physical-activity/introduction</div>
</div>
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<div class="MsoEndnoteText">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/When%20can%20I%20stop/When%20can%20I%20stop.docx#_ednref2" name="_edn2" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span><!--[endif]--></span></a> https://en.wikipedia.org/wiki/Joe_Rollino</div>
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</div>
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</div>
<div style="text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank"><img alt="http://www.gorillagym.co.uk/" border="0" height="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiESIGse0hzBnXWflJqvtOb38Q6hH2o3dlS5fxUtp7M17Bf12CgTvan0PPGcyXxqOSVDgPjpr8JqfiVZ9mzqV0RbLkx4b_XjyLYnWKoFJn_-PRSr4JTwYtUBvlKXHKB5fNOIghU8rO0V4xh/s320/Gorilla_gym-banner.jpg" width="320" /></a> </div>
<div style="text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank">Pop over to Gorilla gym if you need help with your training or nutrition </a></div>
<div style="text-align: center;">
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</div>
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</div>
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<a href="http://www.veganbodybuilding.org/" target="_blank"><img alt="http://www.veganbodybuilding.org/" border="0" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsUndC01u2lr9iH9W9Q0JSnsrLpSOYbGRlZRrsTHeebnFcUDwsEFh7CPNbWfEKOlaI_lQe6nWE50Drdf0QAW9kgw95vCpauQ24exY7Seb6MrJ58XIscY1-cfECb9usrPGbEOZyW3sVa6sV/s320/iron-spinachfist05.png" width="320" /></a></div>
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<a href="http://www.veganbodybuilding.org/" target="_blank">Vegan Bodybuilding the place fit vegans go</a></div>
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<b>Product of the week</b></div>
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Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-6550984467731246802015-12-24T04:48:00.000-08:002015-12-24T04:58:07.203-08:00How to survive Christmas<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbsZs_xIsuE93X72bqJ-kL3C0UstgfqdCp1dmxU342aYChIrWKsTUNeSA19LiOGm1Q2fS50iO-36C8xuUcOJbziRldlYYnkYPEveRhj09fFP5QfH6dgemxd3PJUBTdbz3SbuzRExdwd8E/s1600/IMG_20151204_173005.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbsZs_xIsuE93X72bqJ-kL3C0UstgfqdCp1dmxU342aYChIrWKsTUNeSA19LiOGm1Q2fS50iO-36C8xuUcOJbziRldlYYnkYPEveRhj09fFP5QfH6dgemxd3PJUBTdbz3SbuzRExdwd8E/s320/IMG_20151204_173005.jpg" width="180" /></a></div>
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This could be used in other countries for other celebrations
where food plays a central role but for many of us in the UK and Europe
Christmas is the major eating celebration of the year.</div>
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We will assume here you aren’t young and trying to add mass.
If that is you then simply eat. The fact
you are eating an each few thousand calories will only help your goals, but for
people concerned about their waistlines it is time to think about how to
minimise the damage.</div>
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Do NOT be strong willed</div>
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Unless you have a contest that depends upon you making you
weight class or a fat percentage then do not avoid everything. Eating a few
hundred calories more than normal on one day will have zero effect on you if
you stick to the eating plan before and then return to that plan afterwards. Just remember it is OVERDOING things that
gets you into trouble. Have a handful of
crisps (chips in the US), a bite or 2 of chocolate will be fine, just do not
binge from morning to night. Allow
yourself a little leeway on Christmas day, but plan on a return to normal
training and eat the day after Christmas (boxing day).</div>
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Alcohol</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-bXtIn5QBee7-ab4OgdjOdPPfPxWoDm-kN2EZDYidn6qHzDl4M4dg1_6YZgYZs2SLwpTxzsrk37-u0_BPDpyWwbxXT225EA8H3o0ctONKqAszL4xooYE5dw_rma2OsT6DdFChPIDDrbg/s1600/IMG_20151208_193101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-bXtIn5QBee7-ab4OgdjOdPPfPxWoDm-kN2EZDYidn6qHzDl4M4dg1_6YZgYZs2SLwpTxzsrk37-u0_BPDpyWwbxXT225EA8H3o0ctONKqAszL4xooYE5dw_rma2OsT6DdFChPIDDrbg/s320/IMG_20151208_193101.jpg" width="210" /></a></div>
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Alcohol is 7Kcal per
gram, more than carbs or protein but less than fat. Alcohol also has the dubious honour of being
able to turn on your fat storage systems and switch off your fat burning (nice
combo!). Your body burns alcohol over other fuel. Much of the other food you eat goes directly
to storage (fat storage). A glass of wine is not going affect you too badly,
infact it may have some benefits, but 6 pints with a few chasers are not going
to aid you on the day and will also affect your next training session as you
will have a hangover.. If you are going
to drink heavily plan on missing a few days of training. To minimise the
negatives drink a pint of water after each pint of alcohol and a pint of water
and some vitamin C before bed. You will
notice some impaired performance, but it will not be as extreme as it is if you
do not do these things. Eating can also help,
but it does increase the chances of vomiting (which may not be a bad thing as
you remove alcohol from your system). </div>
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Just remember alcohol is a fluid, you can drink many more
calories than you can eat. Always eat before you drink. Foods that absorb fluids slightly slow the
absorption of alcohol (bread and similar).</div>
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Obviously do not train or do anything dangerous while under
the influence of alcohol your judgement is impaired so be sensible and safe.</div>
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Brazil nuts</div>
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Traditionally many families have brazil nuts at Christmas in
the UK. Brazil nuts are a very concentrated source of selenium. You only need about 2 brazil nuts to get
enough selenium. If you eat around 10-12 nuts you risk overdosing on selenium.
So enjoy Brazil nuts in moderation. The worst offenders are the chocolate
Brazil nuts you can buy as many people can only manage a nut or two, but cannot
resist many chocolate coated nuts!</div>
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How to avoid overeating</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJb4PrcuqycQzzvBS77XirHAzyNnCuFq-EsU4Gq5SeMIADdjs8yWWMmbKX1jubPpK5TgHxPUIsnO43AhDrcjmL_pUaoaTbCP3NIiUJbSX_ksGVz-3IpwL5xNjPttxVIYooY5U_KAF6dO8/s1600/IMG_20151124_154530.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJb4PrcuqycQzzvBS77XirHAzyNnCuFq-EsU4Gq5SeMIADdjs8yWWMmbKX1jubPpK5TgHxPUIsnO43AhDrcjmL_pUaoaTbCP3NIiUJbSX_ksGVz-3IpwL5xNjPttxVIYooY5U_KAF6dO8/s320/IMG_20151124_154530.jpg" width="320" /></a></div>
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Christmas dinner is the traditional overeating meal. Allow yourself some leeway and do enjoy the
meal. A few simple tips will help you
survive with a reasonable waistline.</div>
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Drink water before and during</div>
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Drink some water before you eat and during your meal. You stomach is a sack, you only have so much
room in there. If it is partly full of
water you will not feel as hungry.</div>
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Eat your greens</div>
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Eat the green vegetables first when you start your
meal. Green, leafy vegetables are full
of fibre, bulky and low in calories.
Like the water they will fill the stomach without many calories.</div>
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Use a small plate</div>
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A smaller plate makes you eat less. Use a smaller plate and
it looks like more food.</div>
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Chew your food</div>
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Chew your food a lot.
You have no teeth in your stomach, so make sure you chew thoroughly.
This will slow eating and it has been shown that eating more slowly actually
lessens fat accumulation.</div>
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Put down your cutlery</div>
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Stop, talk, be sociable.
You are at a family gathering to enjoy the company of others, so enjoy
it! It shouldn’t be about the food, it should be about the company, so take the
opportunity to communicate with your family and friends.</div>
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Snacking</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjeIsnzs-OVazdLq94s0H0cG7eXNFnyYRBW91RBkVNWBNOl8OSSDhRJ6dhJFptHc3xEZt5JJOL5AqTIKLkb8QgZRYWgwlBCX1I1mEC8bkr05C7KnWUUfk3nosUpUNX2JeUdYbIZxPOIdg/s1600/IMG_20151211_144736.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjeIsnzs-OVazdLq94s0H0cG7eXNFnyYRBW91RBkVNWBNOl8OSSDhRJ6dhJFptHc3xEZt5JJOL5AqTIKLkb8QgZRYWgwlBCX1I1mEC8bkr05C7KnWUUfk3nosUpUNX2JeUdYbIZxPOIdg/s320/IMG_20151211_144736.jpg" width="312" /></a></div>
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There is little need to snack on Christmas day as there is
ample food at the main meal, so try to minimise snacking. In most households there are many snacks
available all day, so minimise these or stick to less calorie dense snacks, or
small amounts of others.</div>
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Final points</div>
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Christmas is to enjoy.
One day of even terrible eating isn’t going to ruin an otherwise good
diet. So give yourself permission to
enjoy some foods and drinks. What is the
point of being the most ripped miserable person in the room? Have some treats, eat some roast potatoes and
then get back to the gym and healthy eating tomorrow. You’ll be glad you did as
it will be a day to remember!</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcQ9WxNcSrLBnnhEUbah4zXTuUyT1ty_VG4fTGxMuVV5nDEmHAY_1AL8iyqSeb8LP1gr5XBgESdfq32y2qV3mAJ8DwOkOAWSKHaiUyAo222nVNzY9qQs-e2EbYHX-rnqbBv1VkhsQUt_M/s1600/IMG_20151212_165312.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcQ9WxNcSrLBnnhEUbah4zXTuUyT1ty_VG4fTGxMuVV5nDEmHAY_1AL8iyqSeb8LP1gr5XBgESdfq32y2qV3mAJ8DwOkOAWSKHaiUyAo222nVNzY9qQs-e2EbYHX-rnqbBv1VkhsQUt_M/s320/IMG_20151212_165312.jpg" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: left;">
Written by Pete Ryan - Clinical nutritionist, personal trainer and massage therapist. Owner of Gorilla Gym</div>
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<div class="separator" style="clear: both; text-align: center;">
Further reading: "<a href="http://veganbodybuilding.blogspot.co.uk/2015/12/eating-vegan-over-christmas.html" target="_blank">Eating vegan over Christmas</a>" for more tips</div>
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<a href="http://www.gorillagym.co.uk/" target="_blank">Gorlla gym - for all your online training and diet needs</a></div>
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<a href="http://www.veganbodybuilding.org/" target="_blank"><img border="0" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBAPDe8UYQkcgI8GThWjZGDx4jPWlQhyphenhyphendde_0bGp-ivmcUREy1CY_G6gG5IFUz67FtZurotto2SkLzd4BXLFDIqyKlXb5Qt-Vsik548iWz3u2onp2JGER-0gJG7UGqcC27l2Zs-IxrlxM/s320/iron-spinachfist05.png" width="320" /></a></div>
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<a href="http://www.veganbodybuilding.org/" target="_blank">Vegan Bodybuilding - Everything you need for getting fit and healthy on plants</a></div>
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Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-22568753799939506112015-12-13T13:14:00.000-08:002015-12-13T13:14:46.806-08:00Reasons your diet will fail<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpIg8-8IvSr0dtf1sUheRlw1aWS3HsHN9q27JKZ1KMl5Qk8Dn5y6mdrvOb_O8fNE5qM1upeCKfM3_0fDNctw2ZE5mZP4ufM4Kr8OeBzHDWVQFjOLgW4mM6yB5w2XHdUsi-tQa4L9MIJhA/s1600/IMG_20150702_172344.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpIg8-8IvSr0dtf1sUheRlw1aWS3HsHN9q27JKZ1KMl5Qk8Dn5y6mdrvOb_O8fNE5qM1upeCKfM3_0fDNctw2ZE5mZP4ufM4Kr8OeBzHDWVQFjOLgW4mM6yB5w2XHdUsi-tQa4L9MIJhA/s320/IMG_20150702_172344.jpg" width="320" /></a></div>
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This time of year the mind begins to gloss over the excess
that is Christmas and start to think about what we plan to do for the New
Year. For many of us it will be the
traditional time to fail at the diet New Year resolution. Every year you believe the same thing ...”This
year will be different!”...and every year you fail to make that a reality.</div>
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Today we will look at common reasons why I believe most
people fail at losing bodyfat. From there we will start to think of ways you can
combat those issues.</div>
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Issues that will encourage failure</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjljeJ7dJ4mkdcaxB4rdRbRp8EHxfkpA86XolElJBoS3aRXrK68QZmEVwQiT8xdj8lSU7I-_2pp1RFRzElwjXG1xJCvx96UwZthCqhza5arF1pAUiz8j0PmYFw3BRw5cIU-09WgNSTwxtA/s1600/IMG_20150719_154238.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjljeJ7dJ4mkdcaxB4rdRbRp8EHxfkpA86XolElJBoS3aRXrK68QZmEVwQiT8xdj8lSU7I-_2pp1RFRzElwjXG1xJCvx96UwZthCqhza5arF1pAUiz8j0PmYFw3BRw5cIU-09WgNSTwxtA/s320/IMG_20150719_154238.jpg" width="320" /></a></div>
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The first of the many mistakes is creating that ‘perfect
diet plan’. You know the one where every
bit of food is perfect and every possible source of enjoyable food is
removed. Yes, living on 800Kcal a day
will make you lose fat faster, however disaster looms.</div>
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Secondly is the fact
that suddenly cutting your calories massively causes the metabolic rate to
crash. This will means that you will suddenly feel tired, your levels of leptin
(the ‘full-up’ hormone) will drop, and the level s of ghrelin (the hunger
hormone) will rise. You will be more likely to binge as these
hormones will drive you towards feasting.</div>
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Thirdly dropping calories too fast means you will lose a
lot of muscle mass as well as fat. The
more severe the diet, the more muscle mass will be lost along with the
fat. This is very bad as the amount of
calories you need are actually partly decided by how much muscle mass you
carry. If you carry 35% muscle mass
before a severe cut , then that drops by 5% or more, your need for calories
drops dramatically as well, so keeping that weight off becomes even harder the
more muscle mass you lose!</div>
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The fourth thing people often do is that they equate
suffering with success. This is wrong on several counts. Firstly you can only
lose fat without excessive muscle loss at a rate of about 1-2lb a week. If you are very fat you can do more at the
start, but for people needing to lose only a little, 1-2lbs per week seems the
best rate that will help maintain the most muscle mass, while the fat
disappears. Also suffering can work for
a few days, possibly a few weeks, but no one thrives while suffering
deprivation. You are constantly tempted
by foods and you are always feeling tired, rundown. You also miss out on social events that focus
around food like meals out and family celebrations.</div>
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Fifth, we reach willpower.
Willpower is not an endless bucket of strength. Nor do you have a set amount of willpower for
one thing and not for another. Rather
like stress you will find that you have a certain ‘bucket’ full of willpower
and this can get used up over the course of a day. To do your morning exercise will use up some
of your willpower allowance, to eat that healthy meal will take some more, to
do that DIY you planned to finish will take still more. Adding to that severe, ongoing deprivation of
food will probably mean your training and other activities that also take
willpower may fail to be accomplished as time goes on. In the end these failures may lead to a worse
outcome than a more moderate diet plan that continues the exercise and other
recovery plans you have in place.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjljeJ7dJ4mkdcaxB4rdRbRp8EHxfkpA86XolElJBoS3aRXrK68QZmEVwQiT8xdj8lSU7I-_2pp1RFRzElwjXG1xJCvx96UwZthCqhza5arF1pAUiz8j0PmYFw3BRw5cIU-09WgNSTwxtA/s1600/IMG_20150719_154238.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjljeJ7dJ4mkdcaxB4rdRbRp8EHxfkpA86XolElJBoS3aRXrK68QZmEVwQiT8xdj8lSU7I-_2pp1RFRzElwjXG1xJCvx96UwZthCqhza5arF1pAUiz8j0PmYFw3BRw5cIU-09WgNSTwxtA/s320/IMG_20150719_154238.jpg" width="320" /></a></div>
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Many people actually just want bragging rights not to
achieve a maintainable physique. They
are more impressed with “Look at my 30 day transformation”, than with “I made
gradual changes in my diet over many months.
I managed to lose the weight and keep it off for several years”. People are naturally drawn towards the
adverts that claim “2 inch bicep gain in 2 weeks”, or “Lose 20lbs in 20 days”. What they are really saying is that they do
not want to make lifestyle changes. They
want to eat the same foods that caused the weight gain, the same way they
always ate them...and yet lose the fat they have accumulated over the
years. Does that sound feasible to you? Real bragging rights should go to the people
who have kept the fat off themselves. Maintaining
a physique with a lower fat level than you are used to is harder than just
crash dieting and reaching a ‘goal weight’, then going back to eating how you did
before. The real goal should be time a lower
fat level is maintained for, not how quickly you achieved a low fat level
(followed by how quickly you piled it back on again!).</div>
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The next thing we will look at is the idea that ‘optimal’ is
best. This is counter intuitive, but optimal is NOT best, ‘doable’ is
best. Let me use an example. Let’s say ideally you should have a strategic
refeed (you can call it a ‘cheat meal’, but I prefer the word ‘refeed’), but
suppose you have an invitation for a fantastic adventure out after you have had
your refeed? Now suppose this adventure
only had the option of eating less than perfect food choices. I would say “Grab the adventure!”. Another
option may be that ideally you would eat broccoli and tofu many times a week,
but in all honest you do not desire that option at all. I would suggest that
having some variety will get you to decent fat levels a little more slowly, but
will make the journey that much more enjoyable. I would possibly go one step
further. For most people living on
ultra-strict dietary guidelines that never waver is impossible, but making
smaller, less draconian dietary choices will still allow you to reach your
fat-loss goals without the added stress.
It will be slightly slower, but you have the added advantage of learning
new recipes you can use once you have reached your fat-loss goals.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ukiCOF8JmguwHWyxKFMPdNgmtt43YUCke-yJVR8SnJPIgH3pA5UDOoP9-XYJAsMQNNZizkk-p47OIrgrl3xkgd-9uQO0GWo9m85wc4a8p3ZJFeTC9fkg_hgmwnbEzKhzbL2V3IILM2o/s1600/IMG_20150726_133325.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ukiCOF8JmguwHWyxKFMPdNgmtt43YUCke-yJVR8SnJPIgH3pA5UDOoP9-XYJAsMQNNZizkk-p47OIrgrl3xkgd-9uQO0GWo9m85wc4a8p3ZJFeTC9fkg_hgmwnbEzKhzbL2V3IILM2o/s320/IMG_20150726_133325.jpg" width="241" /></a></div>
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The next issue you have to overcome is related to the optimal
Vs doable argument. It is the “Hot and cold effect”. This is when you start a
project you are super-motivated, so you really do believe you can eat that tofu
and broccoli daily. What you fail to
realise is you must be able to empathise with how you will feel after that
initial enthusiasm fades. Being able to see how you will fare after the first
week, or first few months is something you have to learn if you want to design
a successful diet programme. Remember,
you are all about creating a real lifestyle change, not about having two weeks
being super-strict then going back to your old eating lifestyle. If you can clearly visualise yourself
(honestly) keeping to a plan over weeks, months and even years, then you will
go a long way to achieving your goals</div>
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The last point I will bring up on this post is the use of positive
associations when talking about things.
Saying “I eat plants.” is a better choice of words than the negative
association involved in the phrase “I do not eat animal products.”. Defining
yourself by using negative associations has been shown to lessen your chances
of success. The same goes for your fat
loss goals. “I think I will eat mainly healthy food today.” Will work better
than, “I will NOT eat that unhealthy option for lunch today”. The latter means
you will end up thinking of the unhealthy option you are determined not to eat
for lunch all morning, and possibly regretting it all afternoon? Whereas, if you think about the healthy food
options all morning, you will more than likely eat them and have no regrets later.</div>
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What can be done?</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2BbRmAqvj4Oot8Cz2hzllVDciiZJpsqlH_Ot5XSEvxxQLKrwQi_y-3Nxcy6h4tO6H1WBTE9w8mfzDWYKoyxj62abYIHZrJB02933o16cCK626M5rfcdY8oPLU89L4prFy2cOvXcEr7VA/s1600/IMG_20150723_141754.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2BbRmAqvj4Oot8Cz2hzllVDciiZJpsqlH_Ot5XSEvxxQLKrwQi_y-3Nxcy6h4tO6H1WBTE9w8mfzDWYKoyxj62abYIHZrJB02933o16cCK626M5rfcdY8oPLU89L4prFy2cOvXcEr7VA/s320/IMG_20150723_141754.jpg" width="320" /></a></div>
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My suggestions are to take small steps towards your
goals. Slowly increase the amount of
healthy, wholefoods in your diet. Allow
once or twice a week to eat somewhat less than perfect food (see the <a href="http://veganbodybuilding.blogspot.co.uk/2015/11/8020-diet.html">80:20 diet</a>
for a few more tips on that). Remember
you are learning a new way to eat so take things slowly and make any changes
enjoyable. This also leaves you a long time over which to make changes, so if
you stall simply add in the next small change.
If you make every change at once, where do you go from there if your
fat-loss stalls?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZjqKxZVG5SVaWS1F1Y6fcPLg4yYuZSXVhMjfwaUEIcDkkgLfCReWUiVFDf8OTFebzsq2E-ayqsbl2jkK7Qj8wOxuNHT_FJ0lXuEvg6el3AnuNKz5teqBWTEowQwwp4F1YwjpOojkx3Q8/s1600/IMG_20150731_190859.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZjqKxZVG5SVaWS1F1Y6fcPLg4yYuZSXVhMjfwaUEIcDkkgLfCReWUiVFDf8OTFebzsq2E-ayqsbl2jkK7Qj8wOxuNHT_FJ0lXuEvg6el3AnuNKz5teqBWTEowQwwp4F1YwjpOojkx3Q8/s320/IMG_20150731_190859.jpg" width="234" /></a></div>
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Remember weight training becomes especially important if you
are losing weight as any muscle lost not only makes you look slacker, but it
also lowers your metabolism which needs to be as high as possible. We will look into that more later, but for
now, enjoy the holidays, but pop back to this when you begin to plan your diet
for the New Year. You can look vastly
better by next summertime if you plan carefully, do not try to do too much, too
soon and gradually move towards your goal over time.</div>
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Any comments add them below and do not be afraid to ask
questions. I included some further reading that you might find interesting below.</div>
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<br /></div>
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Further reading</div>
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<br /></div>
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Stress and training <a href="http://veganbodybuilding.blogspot.co.uk/2012/07/stress-training.html">http://veganbodybuilding.blogspot.co.uk/2012/07/stress-training.html</a></div>
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80:20 diet <a href="http://veganbodybuilding.blogspot.co.uk/2015/11/8020-diet.html">http://veganbodybuilding.blogspot.co.uk/2015/11/8020-diet.html</a>
</div>
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IIFYM – House of straw <a href="http://gorillagymtraining.blogspot.co.uk/2015/11/iifym-house-of-straw.html">http://gorillagymtraining.blogspot.co.uk/2015/11/iifym-house-of-straw.html</a> </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank"><img border="0" height="64" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPgBro9AVBmh1lA5gAXbBrAluIyq5GT2Ts4j2H72zep6bGO6EPqmmyu7y488EayemgicWdPk2SplpedsBn8Rp_bG7vlXbJ0zmpAB6wuVbdf2ukA6TK3G1QZST_e_7S4GPh_zGmdv1-TIc/s320/Gorilla_gym-banner.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.gorillagym.co.uk/" target="_blank">Visit the Gorilla Gym website</a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.veganbodybuilding.org/" target="_blank"><img border="0" height="66" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrOq8VEZo_2UoQSLgDZ-I985AiMOBab_XNTHAnK0QKoyohz5kHfNx1mtXxSiA8CNwGJjn-cJ7dinFzuiWIOkVYGETKcwmX2LcqpW1VC5DFkPlkZzNibD33jF2iDOhby26u7nWaO2fxjMs/s320/iron-spinachfist05.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.veganbodybuilding.org/" target="_blank">Visit Vegan Bodybuilding</a></div>
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Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-23129119873319993282015-11-23T13:24:00.000-08:002015-11-23T13:24:13.184-08:00Are studies always right?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnEcSzNyGsS0nsw5kbWmwcimgYIfcVyD5eaRVabE7lmDUWIwAuQJ-BoWuW0M26_A_5BbQ527yE4txX8zt8B6485qRURn7Xw-_A2T4EUZV-Fy3p_DBfGY9ibbGhLnQTD9sTqyUueo2UOx4/s1600/mushroom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnEcSzNyGsS0nsw5kbWmwcimgYIfcVyD5eaRVabE7lmDUWIwAuQJ-BoWuW0M26_A_5BbQ527yE4txX8zt8B6485qRURn7Xw-_A2T4EUZV-Fy3p_DBfGY9ibbGhLnQTD9sTqyUueo2UOx4/s320/mushroom.jpg" width="320" /></a></div>
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This is an opinion piece. All I am trying to achieve with this
post is to get you to consider the source of the information you are
seeing. If you look at science articles
online or even studies you will see a whole host of areas covered. From
diets that cause cancer to exercises that cause most fat loss, not to forget
that supplement that boosts testosterone by 100% and shreds you while building
muscle (all in 8 weeks...that is so cool!).</div>
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<br /></div>
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However before you go and rush out and buy the latest wonder
product that has been proven by science try digging a little bit deeper and
checking out the evidence. Here is a
simple way to do it. First of all, if
you read an article, find the original research. On several occasions I have seen an article
and discovered that the research quoted said something very different to the
claims of the article, or had such a distorted view of the results so badly that the article was meaningless. Other
times I have found that the research was actually done (or funded) by a lobby
group or company and the answer was actually a fabrication, or at least the
study was set up in such fashion that the results should be seriously
questioned. Groups like the Weston Price
Foundation are classic distorters of the facts, as are several companies. Let’s take a quick look at the latest piece
of research from the Global Energy Balance Network, a non-profit that looks at
obesity. </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3lhfxDMSnZzwxJDU-r9HIX9Q0xteAW4Pk-JJd8Vbqk4RzLU84qJmT__dt_UNmlzNBRCsX5y-3qSqoiuOq-kCpgkWzcSc47Vl4vkZF_rlRXSVYukOE4Ta_EDJ6fNQ8LoHFsO_PMBdEJSA/s1600/dooby-gang.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3lhfxDMSnZzwxJDU-r9HIX9Q0xteAW4Pk-JJd8Vbqk4RzLU84qJmT__dt_UNmlzNBRCsX5y-3qSqoiuOq-kCpgkWzcSc47Vl4vkZF_rlRXSVYukOE4Ta_EDJ6fNQ8LoHFsO_PMBdEJSA/s320/dooby-gang.jpg" width="237" /></a></div>
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<br /></div>
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The Global Energy Balance Network produces research into
which factors are the prime causes of obesity.
The study it recently produced implies that diet has little to do with
obesity, it is actually lack of activity that is the major reason for obesity
in Western countries. That is certainly
a possibility, but it does go against most current research that suggests that
moderate exercise and dietary changes are needed to lower obesity rates in the
western world. So you may wonder who are the Global Energy Balance Network? If you take a look at the non-profits details
they are actually registered to Coca Colas head office. That’s right, their address is the head office
of Coca Cola. If you knew this before would you have thought a little
differently about this non-profit and the study results? A non-profit that suggests that diet has
little effect on obesity (so sugary drinks are fine), you just need to do a
little exercise and obesity will disappear. This is exactly what has happened, the non-profit was found out to be registered at Coca Cola HQ, you can find the
whole story at <a href="http://well.blogs.nytimes.com/2015/08/09/coca-cola-funds-scientists-who-shift-blame-for-obesity-away-from-bad-diets/?_r=1">http://well.blogs.nytimes.com/2015/08/09/coca-cola-funds-scientists-who-shift-blame-for-obesity-away-from-bad-diets/?_r=1</a>
</div>
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This however is the tip of a bigger problem. A lot of big corporations actually fund
studies in a less blatant fashion, but never-the-less still get the results
they are after with the threat of losing finding as the incentive. If your job is on the line you will work hard
to get the results the funder wants. The best type of study is often a
meta-study when they gather many studies together and see if there is actually
some common issue that arises. Places
like Cochrane.org (<a href="http://www.cochrane.org/">http://www.cochrane.org/</a>
) are good places to see if there if there are actually likely causes linked to
correlations found in single studies, as they gather evidence from all the
studies and put them together. If you find a single study that seems to refute
(or support) your current views, then look for other related studies. If most point one way, then there is a larger
chance that actually the thing you are researching is true. I also find playing
a game of ‘disproving yourself’ is a good test.
Spend some time trying to refute a common claim you hold. If you manage it, or even throw some doubt on
it, then you have spent your time wisely.
If you failed to disprove your current thinking then you have given
yourself extra ammo the next time the issue arises.</div>
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<br /></div>
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Below I will put a check list of things you should do when
you find an article:</div>
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<br /></div>
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</div>
<ol>
<li>If you read an article find the original research. If it is an unreferenced article, then
contact the author and ask for references.</li>
<li>Once you have found the original research see who funds the
study.</li>
<li>If the study is funded by a non-profit, see if you can find
who funds that non-profit.</li>
<li>Look for related studies and see if there is generally
consensus about the issue.</li>
<li>Try disproving the results using research.</li>
</ol>
<br />
<br />
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<br /></div>
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If you do all of the above you will be head-and-shoulders
above most of the people who are on the internet right now.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMXrdxNmwJUp39H6t_YVUfSPlbwo9gtswdkveqy6IeLLWz7T_2qVTjODHCtdYPFSpBniYilLAkAcXV8tlTFIjcFkqDdQBFWESsDJPzkN59g13xTJK7AWm6VD3G13kik2DtssbM3-94Ek/s1600/berries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMXrdxNmwJUp39H6t_YVUfSPlbwo9gtswdkveqy6IeLLWz7T_2qVTjODHCtdYPFSpBniYilLAkAcXV8tlTFIjcFkqDdQBFWESsDJPzkN59g13xTJK7AWm6VD3G13kik2DtssbM3-94Ek/s320/berries.jpg" width="180" /></a></div>
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Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com1tag:blogger.com,1999:blog-3472973027296799070.post-83553376197355352682015-11-18T12:53:00.001-08:002015-11-18T12:53:44.315-08:00Choices for tooth health<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIDLFaxyQAqCAz-AdhKV0km5W_kpKPd8wcFVQcMGrUp3a5jxDGRlRBLXqwaUbBme0GTPLUdApK38CsRdu3QgL3RXePG40hIM8VrCWQOOj8tIXo75Qs-5MyEKarro0UfSm84frLWG0o1f0/s1600/teeth-low.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIDLFaxyQAqCAz-AdhKV0km5W_kpKPd8wcFVQcMGrUp3a5jxDGRlRBLXqwaUbBme0GTPLUdApK38CsRdu3QgL3RXePG40hIM8VrCWQOOj8tIXo75Qs-5MyEKarro0UfSm84frLWG0o1f0/s320/teeth-low.jpg" width="320" /></a></div>
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Tooth health may seem like an odd issue for a training &
diet related blog. However, consider
this. If you have teeth issues then your
food choices, dietary goals & overall health could suffer<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn1" name="_ednref1" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span><!--[endif]--></span></a>. Along with this there is the risk of
systematic diseases that could be initiated or associated to bad tooth hygiene<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn2" name="_ednref2" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span><!--[endif]--></span></a>, it is even potentially related to heart health<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn3" name="_ednref3" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iii]</span></span><!--[endif]--></span></a>? With so much involved in the care of your
teeth it seems like it would pay to spend a little time caring for your teeth
& eating to improve tooth health (which will also improve overall health as
well).</div>
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<br /></div>
<div class="MsoNormal">
The basics</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For excellent tooth care you should be doing a few basic
things & (in my opinion) avoiding a few common things to maximise oral
health. Brushing the teeth & flossing several times a day is the general
rule. To this I would add rinsing the
mouth after meals or snacks if brushing isn't possible.</div>
<div class="MsoNormal">
There may also be a case to include extra treatments like
oil pulling<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn4" name="_ednref4" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iv]</span></span><!--[endif]--></span></a>,
as that has showed in some studies a potential benefit (although not
proven). Also the traditional practices
such as the chewing of specific ‘teeth cleaning’ sticks may also have some
benefits<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn5" name="_ednref5" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[v]</span></span><!--[endif]--></span></a>.
Avoiding sugars & sticky foods when a tooth brush is not available may be
an option if you are suffering from tooth or gum issues, but do not avoid
fruits high in vitamin C as the benefits to tooth & gum health from these
foods outweigh the dangers.</div>
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<br /></div>
<div class="MsoNormal">
Mouthwashes</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I do not actually
approve of antibacterial products generally & I am against the use of
antibacterial mouthwash specifically (I am not concerned with herbal
mouthwashes if you wish to use those).
The body is not a single organism.
A human being is actually a colony of human cells that are very much
outnumbered by bacteria cells (about 10 to 1)<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn6" name="_ednref6" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[vi]</span></span><!--[endif]--></span></a>.
Some of these bacteria allies reside on
your skin & in your mouth. They
supply protection, by attacking invaders or using up potential food sources
& out-competing invading bacteria.
When you use anti-bacteria products you destroy your first line of
defence against invaders. Plain soap & some herbal mouthwashes do not
completely wipe out your bacterial army<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn7" name="_ednref7" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[vii]</span></span><!--[endif]--></span></a>,
but using anti-bacteria products does several things. Firstly they may be causing the creation of
super-bacteria<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn8" name="_ednref8" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[viii]</span></span><!--[endif]--></span></a>. Secondly, they could leave you undefended
should another bacteria invade the body while your bacteria has not recovered<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn9" name="_ednref9" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ix]</span></span><!--[endif]--></span></a>.
Thirdly, you could increase blood pressure as the nitrates found in food are
changed to nitrites by bacteria in the mouth<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn10" name="_ednref10" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[x]</span></span><!--[endif]--></span></a>.
As a side note destroying these bacteria could also affect your endurance as an
athlete<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn11" name="_ednref11" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xi]</span></span><!--[endif]--></span></a>.
For those reasons I advise against anti-bacterial products. Obviously these are personal choices but upon
weighing up the pros & cons I feel that any potential benefit is outweighed
by the potential risks involved.</div>
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<br /></div>
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Probiotics</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Probiotics are sold as being good for gut health, but there
could be a case for including them as part of your oral hygiene routine. The evidence here is not solid yet, but if
you intend to take a probiotic anyway, then why not take them out of the
capsule & sprinkle on food or add to a shake (recently I have included them
in my morning chia pudding). That way
the friendly bacteria get’s into the mouth & can also colonise the
throat. There is mounting evidence that
probiotics can improve health & even help lessen the risk of cancer<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn12" name="_ednref12" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xii]</span></span><!--[endif]--></span></a>. On top of those benefits there are also
studies & articles suggesting that oral health could be improved by
introducing probiotics into the mouth rather than swallowing a pill<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn13" name="_ednref13" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xiii]</span></span><!--[endif]--></span></a><sup>,<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn14" name="_ednref14" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xiv]</span></span><!--[endif]--></span></a></sup></div>
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Floride</div>
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</div>
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<br /></div>
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Fluoride is a much trickier issue to sift through. There are countless articles online proposing
the dangers of fluoride. Fluoride can be
a poison & you can ingest too much<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn15" name="_ednref15" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xv]</span></span><!--[endif]--></span></a>.
If you have known tooth issues involving damaged or weakened enamel, then
certainly it would seem to make sense to use fluoride in a toothpaste for a
while. I would suggest you are
especially vigilant to not swallow any fluoride product & to rinse well
after use. Most people will find that
regular dental care means that taking extra fluoride is unnecessary. Again this is a personal choice, weigh up the
risk:reward ratio & see if it makes more sense for you to use or not, &
remember no decision is binding & you can use for a while, stop, then use
again at any time you feel it is necessary.</div>
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<br /></div>
<div class="MsoNormal">
Bad breathe</div>
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<br /></div>
<div class="MsoNormal">
If you suffer from bad breathe then life can seem pretty
bad. There are several causes of bad
breathe. Invasive bacteria in your mouth can cause bad breathe. Certain foods can also cause bad breathe as
they are ingested & release chemicals into the lungs that you exhale. Dry
mouth can cause bad breathe, as can medications & illness<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_edn16" name="_ednref16" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xvi]</span></span><!--[endif]--></span></a>.
If you have this problem try to discover the root cause of this condition &
deal with it. Things like improved oral
hygiene, writing a food diary, changing medication or seeing a doctor are all
ways to discover the causes of your bad breathe.</div>
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<br /></div>
<div class="MsoNormal">
Foods to eat foods to avoid to improve oral health</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One of the most important factors outside of brushing &
flossing are the foods you choose to eat. Some foods will improve the health of
your teeth & whereas others will negatively affect oral health. Luckily all the foods that positively affect
oral health also affect overall health positively as well. Most of the things to do or avoid doing are
common sense & after a little thought you see the need for including &
excluding the foods on this list</div>
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<br /></div>
<div class="MsoNormal">
</div>
<ol>
<li>Avoid sugary foods.</li>
<li>Avoid sticky foods (or brush afterwards).</li>
<li>After eating sweet fruits or meals rinse the mouth with water.</li>
<li>Drink green tea as a few studies have shown that it reduces oral diseases
& bacterial growth.</li>
<li>High vitamin C foods (like kiwi & strawberries) actually aid gum health
(rinse your mouth with water after eating these).</li>
<li>Nuts & Seeds are full of minerals that help keep teeth strong.</li>
<li>Seaweed is another mineral rich food source.</li>
<li>Celery, apples, fibrous greens are all good for 'scrubbing' bacteria loose
from teeth. They actually do a 'mini brushing' effect. You still need to swill
the mouth with water &/or brush afterwards, but these aid the process.</li>
<li>Onion family have anti-bacterial value & can lower the amount of unfriendly
bacteria in the mouth.</li>
<li>Shiitake mushrooms may also lower bacteria levels in the mouth.</li>
<li>Open probiotic pills & put them in your mouth directly. This replaces
unfriendly bacteria with the friendly type that naturally occurs in the mouth.
It could also lower the chances of mouth & throat cancers.</li>
</ol>
<br />
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<br /></div>
<div class="MsoNormal">
Final points</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Remember oral health should be treated like any other part
of your health routine. If in doubt go
& seek out a dentist to get checked out.
The above ideas cannot guarantee you perfect oral health, but it should
go some way to improving your oral health.
Also consider the risk:reward ratio when deciding what to include into
your oral care. If your teeth & gums
are fine then there is no need to include time consuming extras that would have
limited (if any) benefit. Use that time for other activities that have a higher
return like exercise, mobility, stress relief or similar. However, if your teeth & gums are an
issue, then spending a little extra time may well help you overcome these
issues & help improve not just your oral health, but your overall health as
well. Keep smiling!</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXfJLaLz2GwJuKJ9gORGkLwJajGgreNNMT-MHlOSYux6XDtPmTyZvmhpL641i-75AFdWGRwsVNR2FAdzXpbSUMqICIhtxPv3qQyEgxCJU1x_M2dP2EM6gqkisMf-N3UaZZoP4WOBg6K3c/s1600/toothbrushes-web.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXfJLaLz2GwJuKJ9gORGkLwJajGgreNNMT-MHlOSYux6XDtPmTyZvmhpL641i-75AFdWGRwsVNR2FAdzXpbSUMqICIhtxPv3qQyEgxCJU1x_M2dP2EM6gqkisMf-N3UaZZoP4WOBg6K3c/s320/toothbrushes-web.jpg" width="180" /></a></div>
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</div>
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<div class="MsoEndnoteText">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_ednref12" name="_edn12" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xii]</span></span><!--[endif]--></span></a> Reid
G et al. <b><i>Potential Uses of Probiotics in Clinical Practice. </i></b><span class="cit">Clin Microbiol Rev. 2003 Oct; 16(4): 658–672. </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC207122/">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC207122/</a></div>
</div>
<div id="edn13">
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<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_ednref13" name="_edn13" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xiii]</span></span><!--[endif]--></span></a>
Haukioja A. <b><i>Probiotics and oral health.</i></b> <span class="cit">Eur J Dent. 2010
Jul; 4(3): 348–355. </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897872/">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897872/</a></div>
</div>
<div id="edn14">
<div class="MsoEndnoteText">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_ednref14" name="_edn14" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xiv]</span></span><!--[endif]--></span></a>
Bonifait L et al. <b><i>Probiotics for Oral Health: Myth or Reality? </i></b>Canadian Dental
Association. https://www.cda-adc.ca/jcda/vol-75/issue-8/585.pdf</div>
</div>
<div id="edn15">
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<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_ednref15" name="_edn15" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xv]</span></span><!--[endif]--></span></a> Li
Y. <span class="abscitationtitle"><b><i>Fluoride: safety issues.</i></b> </span>Oral
Health Research Institute, Indiana University School of Dentistry. Journal
(Indiana Dental Association) [1993, 72(3):22-26]. <a href="http://europepmc.org/abstract/med/8271098">http://europepmc.org/abstract/med/8271098</a></div>
</div>
<div id="edn16">
<div class="MsoEndnoteText">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Food%20choices%20for%20tooth%20health/Food%20choices%20for%20tooth%20health.docx#_ednref16" name="_edn16" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[xvi]</span></span><!--[endif]--></span></a>
Mayo clinic staff. <b><i>Causes.</i></b> <a href="http://europepmc.org/abstract/med/8271098">http://europepmc.org/abstract/med/8271098</a>
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Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-87628758424427498012015-11-16T11:48:00.001-08:002015-11-16T11:48:11.969-08:00Becoming an Underground Strength Coach<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ssjlkJmEfezvsrDoczpDwzOSj1L8VjqhihFr7BAEHM5kMIIeYcZYWHlDw3SEbnH_MvyKn3L-wgS_LIEmUyhldLk6aJzK4jGK5SxwPm7eiwHSzs_J7RMar-Bq0QEmYRrKRA2-uLaS7R0/s1600/strength-coach-cert.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ssjlkJmEfezvsrDoczpDwzOSj1L8VjqhihFr7BAEHM5kMIIeYcZYWHlDw3SEbnH_MvyKn3L-wgS_LIEmUyhldLk6aJzK4jGK5SxwPm7eiwHSzs_J7RMar-Bq0QEmYRrKRA2-uLaS7R0/s1600/strength-coach-cert.jpg" /></a></div>
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Just a quick post to update you all on what’s happening. I
am beginning to take the “Underground Strength Coach Certification”. Hopefully, that will mean a few tweaks in the
way I train people and offer advice. It will also mean a few experiments in the gym to
see how these training ideas compare to what I use already.</div>
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I usually try to keep adding to my skill set and be in some
form of further education related to either training, nutrition or massage most
of the time. I prefer to keep a ‘student attitude’ and continue to learn rather
than believe I have ‘the answer’. I keep
it fresh by revolving things I am learning between my interests. The worlds of
exercise, nutrition & massage are so large that you would never learn
everything in one lifetime anyway, so I suspect I’ll remain busily learning for
many decades to come.</div>
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If you are interested in getting involved as I learn new
skills just <a href="mailto:gorillagymtraining@gmail.com">email me</a> & we can sort out how I can help you achieve your
goals.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOtprBhvR7xDxuowzXXsNe9NOu29lKb_iQtRP7weTWmDgbTmcLE9TlVCxHzgcWHb7LuPpIuMT_7rdRPHme6q9sRfpIs84QAcuh3-dX49O4Yy5sLRa8MU4uPv0z2ZBClUtbgwom_2VsO8Q/s1600/strength-coach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOtprBhvR7xDxuowzXXsNe9NOu29lKb_iQtRP7weTWmDgbTmcLE9TlVCxHzgcWHb7LuPpIuMT_7rdRPHme6q9sRfpIs84QAcuh3-dX49O4Yy5sLRa8MU4uPv0z2ZBClUtbgwom_2VsO8Q/s1600/strength-coach.jpg" /></a></div>
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Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-30881905911653643782015-11-08T12:29:00.000-08:002015-11-08T12:29:40.806-08:00IIFYM – House of straw?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOwsIXLpHlrPLuUr2PsK2A9uMwR3G1q478aavRuoYA95W9-sTviow5AXf9iimIz7fCX9sE7DGpkx6iidnCNsZ7p2EVtfXCOpLUy3gSychUISrZmD1XE3RHFh2OiK7-k_8i0bgOqH6KQXo/s1600/cheesecake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOwsIXLpHlrPLuUr2PsK2A9uMwR3G1q478aavRuoYA95W9-sTviow5AXf9iimIz7fCX9sE7DGpkx6iidnCNsZ7p2EVtfXCOpLUy3gSychUISrZmD1XE3RHFh2OiK7-k_8i0bgOqH6KQXo/s320/cheesecake.jpg" width="280" /></a></div>
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IIFYM (If It Fits Your Macros) has become popular within the
training world over the last few years. Although this type of eating has always
existed within the fitness community, it was never formalised or given a
specific name, but there have been many bodybuilders and athletes over the
years that have eaten anything and only moderated amounts eaten, not food
choices.</div>
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The diet has recently been popularised by a guy who is
funded by the meat and dairy industry and also believes the latest World Health
Organisation study linking cancer to processed meat (& probably red meat)
is wrong (he also shows his complete misunderstanding of what that study
actually says and what it is not saying...but that is another story I may write
later as many people seem confused by the research).</div>
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<br /></div>
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<b><u>What are ‘macros’?</u></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuaYLUuePRPKBnVyEMYf_9rZD1eHwhxekb12n9vizaFlcK2rGlECiYCY5ig_kYZYkvfvI-34HgmQ-D5qTSaRzt_QfUFGAO1IZQEekIqQs4V1OL6M0UHBr_-2GbateThpfDXH_pn0mcWc0/s1600/burrito.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuaYLUuePRPKBnVyEMYf_9rZD1eHwhxekb12n9vizaFlcK2rGlECiYCY5ig_kYZYkvfvI-34HgmQ-D5qTSaRzt_QfUFGAO1IZQEekIqQs4V1OL6M0UHBr_-2GbateThpfDXH_pn0mcWc0/s320/burrito.jpg" width="320" /></a></div>
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Macros is short for the word ‘macronutrients ‘. Macros are the amount if protein,
carbohydrates and fats in food. It does
not take into account, vitamins, minerals, fibre, antioxidants or other
nutrients in foods.</div>
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<br /></div>
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<b><u>Let’s look at a few ways to put a diet together</u></b></div>
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<br /></div>
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For clarity let’s look at a few examples to make a point. Suppose I wanted 30% protein, 30% fat and 40%
carbs (don’t worry about those numbers, exchange them for your preferred ratios
if you like). Now I will offer a few
scenarios and see which makes sense:</div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
</div>
<ul>
<li><span style="font-family: Symbol; text-indent: -18pt;"><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><b style="text-indent: -18pt;">Scenario
1:</b><span style="text-indent: -18pt;"> Get protein powder, glucose powder and some fat.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">I measure out the correct amounts of each of
these macronutrients and have these throughout the day. My macros are spot of
man!</span></li>
<li><span style="text-indent: -18pt;"><span style="font-stretch: normal;"><span style="font-family: Symbol;"> </span></span><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><b style="text-indent: -18pt;">Scenario
2:</b><span style="text-indent: -18pt;"> Eat completely processed foods.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">I
can eat whatever I like, but all the grains must be highly refined, all the
food is highly processed (what we’d call ‘junk’ food).</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">However, I fit the macros so they fit my
goals. Again, I end up fairly close to my goal (there may be a little variation
as real foods means a little tweaking to fit exact goals...).</span></li>
<li><span style="text-indent: -18pt;"><span style="font-stretch: normal;"><span style="font-family: Symbol;"> </span></span><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><b style="text-indent: -18pt;">Scenario
3:</b><span style="text-indent: -18pt;"> Eat only what are generally accepted as healthy food.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">You never deviate from this.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Weigh all food exactly and every meal is
carefully measured.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">You get close to
your goal, you are hardcore!</span></li>
<li><span style="text-indent: -18pt;"><span style="font-stretch: normal;"><span style="font-family: Symbol;"> </span></span><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><b style="text-indent: -18pt;">Scenario
4:</b><span style="text-indent: -18pt;"> You eat mainly whole foods.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">You
aim at around 80% of your diet being what is considered healthy food, the other
20% you can go a little wild, have something you want that may not be ideal. You
get close to your ideal intake, but there will be some small variations day to
day.</span></li>
</ul>
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Which of the above will be the best scenario for most
people? Let’s look through the results of the scenarios above.</div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -18.0pt;">
</div>
<ul>
<li><span style="text-indent: -18pt;"><span style="font-stretch: normal;"><span style="font-family: Symbol;"> </span></span><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><b style="text-indent: -18pt;">Scenario
1</b><span style="text-indent: -18pt;">: This will get you closest to your planned macros intake.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Unfortunately, you will be losing out on fibre
and many phytonutrients found only in whole plants. You may well lose fat, you
could even look good eating like this over the short term.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Eventually though, nutrient deficiency and
lack of fibre will lead to ill health, if </span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">this is continued an early death will almost
certainly follow. So, we know immediately that simply fitting a diet to your
‘macro needs’ are not enough to get all the nutrients you need to achieve a
healthy condition, even if you can lose fat on this diet.</span></li>
<li><span style="text-indent: -18pt;"><span style="font-family: Symbol;"> </span></span><b style="text-indent: -18pt;">Scenario
2</b><span style="text-indent: -18pt;"> : Processed food can make you lose weight.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Take a look at the Twinkie diet</span><a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/IIFYM/IIFYM.docx#_edn1" name="_ednref1" style="text-indent: -18pt;" title=""><span class="MsoEndnoteReference"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span></span></a><span style="text-indent: -18pt;">.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">In this diet a professor lost 27lbs eating
twinkies and other junk foods, but kept the calories lower than he needed to
maintain his weight, so you can lose weight by simply cutting calories.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">A lot of fad diets use the cutting out of
certain foods or classes of macronutrients to make you eat less calories, so
you lose weight, but in reality it is not usually the food or macronutrient
itself that is the cause of the weight loss, but the lowering of calories.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">So, if you cut carbohydrates or fat from your
diet you lose weight, not because you cut that macronutrient out, but because
you lowered your daily calorie intake. The issue with eating only processed
food is again the lack of fibre and the lack of vitamins, minerals and other
phytonutrients in the foods you are eating.</span><span style="text-indent: -18pt;">
</span><span style="text-indent: -18pt;">You could lose fat, but you are setting yourself up for disease as you
get older eating only processed food.</span></li>
<li><span style="text-indent: -18pt;"><span style="font-family: Symbol;"> </span></span><b style="text-indent: -18pt;">Scenario
3</b><span style="text-indent: -18pt;">: In this scenario you are only ever eating what we call ‘healthy food’ (I
will leave you to define healthy food).</span><span style="text-indent: -18pt;">
</span><span style="text-indent: -18pt;">This sort of eating should allow the body to get all the nutrients it
needs.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">There would be enough fibre,
phytonutrients, vitamins and minerals.</span><span style="text-indent: -18pt;">
</span><span style="text-indent: -18pt;">You will lose fat. In fact if you are dieting for a bodybuilding contest
or to compete in a specific weight class you may need to do this sort of diet
for a specified amount of time. However, if you follow this diet for prolonged
periods of time several issues could develop. Foremost could be the development
of the eating disorder like Orthorexia, this is not a recognised condition yet,
but many of us in the fitness world have experience with this condition</span><a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/IIFYM/IIFYM.docx#_edn2" name="_ednref2" style="text-indent: -18pt;" title=""><span class="MsoEndnoteReference"><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span></span></a><span style="text-indent: -18pt;">.
</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Becoming obsessed all the time about
only eating exact foods, in exact amounts, can lead to all sorts of problems
and many people are left with the options of becoming super-obsessive about
food or feeling failure as they fail to be 100% ‘clean’ with their diet.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">This can cause mental stress and leads to
issues like binge eating or other eating disorders.</span></li>
<li><span style="text-indent: -18pt;"><span style="font-family: Symbol;"> </span></span><b style="text-indent: -18pt;">Scenario
4</b><span style="text-indent: -18pt;">: Is my preferred choice.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">You
generally eat healthy whole foods, but you allow yourself some leeway.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">You are not super strict on exact calorie
intake or food choices.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">You can have
potato if you can’t find rice.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">After you
have that salad you can allow yourself that small dessert. Allowing yourself
the option to eat mainly healthy, but also giving yourself some permission to
stray in moderation allows for cravings to be satisfied while also reaching
very close to your ideal intake of calories.</span><span style="text-indent: -18pt;">
</span><span style="text-indent: -18pt;">Some days you may feel like being a little stricter, sometimes a little
more slack, but generally hovering around the 80:20 with 80% being whole foods
and 20% being other foods of your choice seems to be a happy medium where you
can achieve your goals with very little stress.</span></li>
</ul>
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<b><u>Consider your situation and the options</u></b></div>
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<b><u><br /></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
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<b><u><br /></u></b></div>
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<br /></div>
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I believe that ideally you do need a little control over
what you eat. The obesity epidemic in
society suggests that some control is needed<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/IIFYM/IIFYM.docx#_edn3" name="_ednref3" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iii]</span></span><!--[endif]--></span></a>.
However, just picking on one aspect (in this case your macro intake) and
suggesting that this, and ONLY this, is the important factor suggests that a
person is somewhat naive about the longer term effects of food on health and
well being. What is needed is
balance. You need to include control
into your diet, but you must also allow some leeway to explore new foods and
enjoy some variety in your diet. If you
aim at eating mainly whole foods, then allow yourself the option of a few foods
that may not be especially healthy I believe you will achieve a better result
than just focussing upon the exact intake of protein, carbohydrates and fats.</div>
<div class="MsoNormal">
With IIFYM I consider it like this. If I was to build my dream home, I employ the
best construction workers and the best designers to create the perfect building
for me. Then I pull out a pile of straw
and say “OK, build me that building using this”. Just like the fairy story, no matter how well
my designers design & my construction workers construct, the building will
still fall down as soon as the big, bad wolf starts blowing it down! Similarly, if you have a great, training
programme, fantastic recovery & plan the ideal calorie and macro intake. All this will mean nothing if you do not have
all the other food factors in place, like phytonutrients, antioxidants, fibre and
other factors that can only be found in whole foods. You will have built your
own body from ‘straw’ and when it is stressed by hard training, disease, stress
or aging it will fail you. Consider your food not just as fuel, consider your food
as health. One of the major factors in
your long term health are the food choices you make, so consider including
generous amounts of whole foods into your diet for the best results.</div>
<div class="MsoNormal">
If you want more about how to plan your diet or more indepth
looks into dietary ideas or planning, then let me know by posting below and I
will start researching your question.</div>
<br />
<div>
<!--[if !supportEndnotes]--><br clear="all" />
<hr align="left" size="1" width="33%" />
<!--[endif]-->
<div id="edn1">
<div class="MsoEndnoteText">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/IIFYM/IIFYM.docx#_ednref1" name="_edn1" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span><!--[endif]--></span></a> http://edition.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/</div>
</div>
<div id="edn2">
<div class="MsoEndnoteText">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/IIFYM/IIFYM.docx#_ednref2" name="_edn2" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[ii]</span></span><!--[endif]--></span></a> https://www.nationaleatingdisorders.org/orthorexia-nervosa</div>
</div>
<div id="edn3">
<div class="MsoNormal">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/IIFYM/IIFYM.docx#_ednref3" name="_edn3" title=""><span style="font-size: 10.0pt; line-height: 115%;"><!--[if !supportFootnotes]--><span style="font-family: "Calibri","sans-serif"; font-size: 10.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[iii]</span><!--[endif]--></span></a><span style="font-size: 10.0pt; line-height: 115%;"> James PT, et al. <b><i>The
obesity epidemic, metabolic syndrome and future prevention strategies</i></b>.
European Journal of Preventive Cardiology February 2004 vol. 11 no. 1 3-8.
http://cpr.sagepub.com/content/11/1/3.short<o:p></o:p></span></div>
<div class="MsoEndnoteText">
<br /></div>
</div>
</div>
Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-74546992573538862672015-10-24T10:29:00.002-07:002015-10-24T10:29:34.474-07:00Recovery isn’t upright<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1va16ZxXiEI6DTsWsV6CZeuhSssM2ClA0VLS8f0NZJPI6J58_-krcWEi0tf-OFEX4v4HUz7PyKH3CfscqtIAzWApCeqIaPTtuDWcLM8Nllwy5ng8bcrGtHkxyQXNv5y9goUAjctFEdnY/s1600/IMG-20151024-WA0000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1va16ZxXiEI6DTsWsV6CZeuhSssM2ClA0VLS8f0NZJPI6J58_-krcWEi0tf-OFEX4v4HUz7PyKH3CfscqtIAzWApCeqIaPTtuDWcLM8Nllwy5ng8bcrGtHkxyQXNv5y9goUAjctFEdnY/s320/IMG-20151024-WA0000.jpg" width="240" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The chances are that if you were at school and doing sport;
after the race when you are bent over & your breathe was heaving, do you
remember the coach telling you to stand up straight and even to put your hands over
your head. These ideas were created to
allow the diaphragm to be in the best position to allow quickest recovery.</div>
<div class="MsoNormal">
Now suppose I told you that this is wrong. Not only is it wrong but doing a HIIT cardio
protocol you can lower the heart beat by over 20 beats per minute (BPM) MORE
simply by putting your hands on your knees and bending forward slightly. Would that be worth your time learning?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The study</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwouo7WuDLnrE9EAYz2nz3PApJZKYYrKFDJOS7tyxYqkq7l6EOW8AcAnrtg5MRIMTwm5ipJ9wRbl5GPq61V7MtFokhdN1Td8OtfcnYMSIum8IZOh_N8JFV8Hb1AdPe1D28M_VyRgO_T7Y/s1600/IMG-20151024-WA0001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwouo7WuDLnrE9EAYz2nz3PApJZKYYrKFDJOS7tyxYqkq7l6EOW8AcAnrtg5MRIMTwm5ipJ9wRbl5GPq61V7MtFokhdN1Td8OtfcnYMSIum8IZOh_N8JFV8Hb1AdPe1D28M_VyRgO_T7Y/s320/IMG-20151024-WA0001.jpg" width="240" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is the findings in a post-graduate thesis where they
measured the recovery rates between standing upright, with hands over head
& holding yourself in that well known bent over recovery position with your
hands on your knees. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First let us address the issues stated by your old
coach. <i>“Standing upright with hands over head opens the diaphragm to the
maximum.” </i>Says your coach. <i>“You aren’t compressing your lungs that way.”.</i> That is the common reasoning, but it appears
that this actually incorrect. You are
not compressing your lungs by bending over as you are hip hinging in this
position. Bending forwards like this
could actually increase your lung capacity slightly. Also by using the arms as support for the
upper body you lower the activity of the sympathetic nervous system (fight or
flight) & heighten the influence of the parasympathetic nervous system
(rest & digest), this also aids recovery.</div>
<div class="MsoNormal">
In this study they saw over 20BPM improvement in 3
minutes. After 3 minutes you either had drop
of 31BPM standing upright with hands overhead or 53BPM by hip hinging forward
with hands on your knees. That
difference is a very significant difference if you are doing intervals or
recovering between bouts of exertion.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisgIC7EHReCmrUQs-W3vpW5f-hl8lpHWmxiYkC1D23R2dM-SydNS_d1JSGQozDG-vO9J4iw8eFVrA14xvujVjJJ0_OnFe5RlPQRQWhacsSWS0tBpav-qUIl2IfE1f1IaR18RmcrkmvpAs/s1600/IMG-20151024-WA0002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisgIC7EHReCmrUQs-W3vpW5f-hl8lpHWmxiYkC1D23R2dM-SydNS_d1JSGQozDG-vO9J4iw8eFVrA14xvujVjJJ0_OnFe5RlPQRQWhacsSWS0tBpav-qUIl2IfE1f1IaR18RmcrkmvpAs/s320/IMG-20151024-WA0002.jpg" width="240" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, to sum things up.
If you need to maximise recovery between sets or during a contest use the
bent over, hands on knee posture & be ready to go
again as soon as possible.</div>
<div class="MsoNormal">
You can read the full thesis at <a href="http://cedar.wwu.edu/cgi/viewcontent.cgi?article=1329&context=wwuet">http://cedar.wwu.edu/cgi/viewcontent.cgi?article=1329&context=wwuet</a></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
Even if you are not concerned about the speed of recovery; consider
that the faster your heart rate returns to normal, the faster can begin to
repair & the super-compensation the body needs to improve. So, whatever your
goals learning these methods to maximise recovery will benefit you and optimise the results of any training you do.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO0_BXbYTB4Nq3Xlh4W0IT8lGLqzustIWhw5KBpsDQRCNgVCNqtbozKLuWqhbnrleurFsDFI6dfa_YnXMIpHBqN8EaOVQK_AhohZGSZe_DmKAxmgFyqehJjIdW-CdEbfZQl_WIvOKIRG0/s1600/IMG-20151024-WA0003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO0_BXbYTB4Nq3Xlh4W0IT8lGLqzustIWhw5KBpsDQRCNgVCNqtbozKLuWqhbnrleurFsDFI6dfa_YnXMIpHBqN8EaOVQK_AhohZGSZe_DmKAxmgFyqehJjIdW-CdEbfZQl_WIvOKIRG0/s320/IMG-20151024-WA0003.jpg" width="240" /></a></div>
<div class="MsoNormal">
<i>Special thanks to Dave of Vegan Runners for the pictures of him after a race and Jemma for taking the pictures. If you are interested in getting involved in Vegan Runners email and I can pass you on the details.</i></div>
Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com1tag:blogger.com,1999:blog-3472973027296799070.post-75407538945550184762015-10-21T13:48:00.000-07:002015-10-21T13:50:26.081-07:00A new option for foam rolling<div align="center" class="MsoNormal" style="text-align: center;">
This is an opinion piece.
As far as I know no one has studied this or even talked about it
before. I wish I could take credit for
the idea, but it was my partner who first thought of this variation.</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Most people know about SMR (Self Myofascial Release), or
foam rolling. You can do it before
training, after training, or at other times.
I know there is still debate about what SMR actually does (it probably
doesn’t ‘release’ fascia, at least not the way we think of it right now). Let’s put that all to one side. Even if we do not know the exact mechanism,
we can agree that much of the research does point to it being beneficial. From there we can move on to the second part
of this.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Enter the bath</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy-5mRYqdcd-1IyskSLLMupxtfRNbVn1zGbAPgEKla7OzhqSmUB3pUDqY2T586ya9umXNPIlEkPbqdIHJqGHonl_7ydge-dp_cPJWORR-fHUD9z1A92kP798tl1XsV05qSmwwGMchxaws/s1600/bath.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy-5mRYqdcd-1IyskSLLMupxtfRNbVn1zGbAPgEKla7OzhqSmUB3pUDqY2T586ya9umXNPIlEkPbqdIHJqGHonl_7ydge-dp_cPJWORR-fHUD9z1A92kP798tl1XsV05qSmwwGMchxaws/s320/bath.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Many people find benefits for hot baths as a recovery
aid. Slipping into that steaming hot tub
can be a fantastic feeling and time spent in the bath actually does seem to
help. For the longest time I have
suggested employing self massage in a hot bath as a recovery aid. Things like calves, knees, shoulders, arms
and hips can all benefit for a bit of massage while you bathe. However things like glutes, lower back &
other areas are incredibly difficult to apply a decent pressure to yourself, so
until recently I was at a loss about how to include these into a ‘bath time
recovery programme’ (expect that new book soon – the bath-time recovery book -
ha haa! ).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Enter the lacrosse ball</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtESH-JdgvAxvK8KizAEMSrCbj6E_lnn0fEJX6llleRQhq07E9vE8uPNA1ld9sYiraBE_Xd1vIi78fSJ41p9JVPSF4K9Iqx71VTaSQOPr6ojh_8RKuZbD7GnCYUcDO-w5s-lnQC_qzkRE/s1600/close-up-lacrosses.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtESH-JdgvAxvK8KizAEMSrCbj6E_lnn0fEJX6llleRQhq07E9vE8uPNA1ld9sYiraBE_Xd1vIi78fSJ41p9JVPSF4K9Iqx71VTaSQOPr6ojh_8RKuZbD7GnCYUcDO-w5s-lnQC_qzkRE/s320/close-up-lacrosses.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m guessing that if you have tried SMR for any length of
time you have a lacrosse ball. I suspect
that the whole foam rolling boom probably saved the lacrosse ball
industry. I see them everywhere! Lacrosse
balls are firm, rubber balls. After you
have rolled on a tennis ball for a while, you will soon find that a tennis ball
feels too soft to really get into the knots and trigger points you are feeling
as you roll. A lacrosse ball is the next
level of firmness. It is rubber, so it
has a little give, but it works much deeper into the tissue.</div>
<div class="MsoNormal">
Like many of you, I use SMR at the start of a workout
session (here’s a study that shows extended ROM, but no loss in power by foam
rolling<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Options%20for%20foam%20rolling/Options%20for%20foam%20rolling.docx#_edn1" name="_ednref1" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span><!--[endif]--></span></a>).
I actually foam roll, then do dynamic stretching, then begin the workout. I get better sessions that way.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A match made in heaven</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxoomdmWB3o5OiCRbDO1buvQmAiQoc4n5JqRe2bQEgOz0r3P66nCLgepOXifpuRgnPxYSfCfssfjcBQv8yfusbPTmwNBkFsGTz52sWuRp_Z028OcqxWO80VefPRIiWlfMZzE_ZjRBafrY/s1600/Bath-lacrosse_ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxoomdmWB3o5OiCRbDO1buvQmAiQoc4n5JqRe2bQEgOz0r3P66nCLgepOXifpuRgnPxYSfCfssfjcBQv8yfusbPTmwNBkFsGTz52sWuRp_Z028OcqxWO80VefPRIiWlfMZzE_ZjRBafrY/s320/Bath-lacrosse_ball.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, let’s put these two ideas together and see how that
grabs you. If you want to include a
little extra recovery into a simple bath time activity. First include some self massage. This will mainly be feet legs, arms, hands
& parts of the shoulder and chest. After that, put a lacrosse ball into the
bath. Do not worry, it will sink! Roll
on the glutes & the lower back (avoid the spine itself). The weight you
apply to the ball will be less due to buoyancy; however the hot water will
increase the effectiveness of the rolling. An option could be that instead of
using fingers to self massage, you could use the lacrosse ball on the legs
& arm also. Just remember to keep both the ball and your own body under
control while you roll out as you could slide under water (safety first
people!). You can roll out as long as you like.
It could be anywhere from 5-15 minutes (or longer if you like). The time really depends on how beat up you feel. Give yourself more time if you feel
especially banged-up.</div>
<div class="MsoNormal">
That’s it really. I
am obviously not going to show you pictures of me naked rolling out in a bath
(sorry folks). However if you have any
questions about how to either roll out or self massage I am a fully qualified
masseur, so I am happy to put together something for you, just let me know
below. A lot of this will be individual
as you may be tight, or have trigger points in specific areas so take the time
to experiment a little. Assuming you are
a normal, healthy individual, then you cannot really do anything too bad just
rolling on a lacrosse ball. It could be
very painful at first but that will ease as you adjust to the practice.</div>
<div class="MsoNormal">
IMPORTANT NOTE: Be aware of the difference between trigger
point pain & injury. Never foam roll
over muscle tears, bruising or other tissue damage. If you have any doubts then
go and get checked out by a medical doctor.
If you are especially painful then you might want to seek out a qualified
masseur or masseuse & get a proper sports massage, SMR is good, but not
that good!</div>
<div class="MsoNormal">
Hopefully this has given you few ideas and if you have
unique ways to aid recovery why not add those below and we can start a
conversation.</div>
<br />
<div>
<!--[if !supportEndnotes]--><br clear="all" />
<hr align="left" size="1" width="33%" />
<!--[endif]-->
<br />
<div id="edn1">
<div class="MsoNormal">
<a href="file:///C:/Users/Pete/Documents/Articles/blog%20posts/Options%20for%20foam%20rolling/Options%20for%20foam%20rolling.docx#_ednref1" name="_edn1" title=""><span class="MsoEndnoteReference"><!--[if !supportFootnotes]--><span class="MsoEndnoteReference"><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-GB; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">[i]</span></span><!--[endif]--></span></a> MacDonald
GZ, et al. <b><i>An Acute Bout of Self-Myofascial Release Increases Range of Motion
Without a Subsequent Decrease in Muscle Activation or Force. </i></b>Journal of Strength & Conditioning
Research: March 2013 - Volume 27 - Issue 3 - p 812–821. http://journals.lww.com/nsca-jscr/Abstract/2013/03000/An_Acute_Bout_of_Self_Myofascial_Release_Increases.34.aspx<o:p></o:p></div>
<h2>
<o:p> </o:p></h2>
</div>
</div>
Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0tag:blogger.com,1999:blog-3472973027296799070.post-57125984014615515312015-09-30T14:20:00.000-07:002015-09-30T14:20:37.137-07:00Exercise with illness<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd91PndTCeeljooQCInW5zBXsnkCGB8v7P2_vw8NuyCLVgxCICm4WUpsi3KocglXVgFe14OuT1j90yIdS-7SyUAjQ3ApK7heIZPuQ6l2flTgjyMp7aO1nGr4PTrX6UDAPVylDcbXmaB-8/s1600/Camomile-tea-lemon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd91PndTCeeljooQCInW5zBXsnkCGB8v7P2_vw8NuyCLVgxCICm4WUpsi3KocglXVgFe14OuT1j90yIdS-7SyUAjQ3ApK7heIZPuQ6l2flTgjyMp7aO1nGr4PTrX6UDAPVylDcbXmaB-8/s320/Camomile-tea-lemon.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am not talking about mental illness, or other chronic
physical issues. We can cover those in
later posts if you like, but in this case I am referring to colds, headaches
& other issues. It is usually
obvious if you have a major illness that you cannot workout. That is not the
issue I am addressing here, the main problem is borderline illness.
Should you lift weights with a cold?
Should you run that 10Km run with a cough?</div>
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Unfortunately, there are no hard and fast rules to illness,
but there are a few guidelines. Never
train if you have a fever or are feeling dizzy. The body heats up when you
exercise, if you already have a fever, then the added temperature rise could cause
serious issues. If you are dizzy then the chances of injury are not worth the
risk as you could fall, lose balance or drop a weight, fatigue will increase
the chances of that happening. Light
cardio can actually help at the start of a cold, opening the airways &
improving mucus flow (which sounds awful, but is actually a good thing). Notice I said ‘light’ aerobic activity, a
flat out 10Km run will depress the immune system & possibly cause more
serious symptoms to develop, so the best plan is a light session. That can be bodyweight resistance work, or
light cardio work, no maximum output sessions.</div>
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<br /></div>
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<b><u>Why did you get ill?</u></b></div>
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<b><u><br /></u></b></div>
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This can be for a number of reasons. If you are under-conditioned your body is
less able to fight off diseases.
Conversely, if you are over-conditioned your immune system can be depressed
& so you can become ill more easily.
Times of high stress, dieting or hard workouts can also lead to an
increased chance of illness. Optimal
health is achieved by modifying your training & lifestyle to what is
happening in your life. If stress is
high, then backing off the training & focusing upon recovery may be the
best option. At times when stress is low pushing the training for a while might help build your body to its next
level of development. </div>
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Also every immune
system has a ‘blueprint’ of diseases. If you have been exposed to the disease
(or immunity was passed on by your mother), then you will fight off the disease
very quickly, if however your body has to design a new defence from scratch to
repel the invader, then you will often suffer more as the body battles an
unknown attacker.</div>
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<br /></div>
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<b>How long should you wait</b></div>
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<br /></div>
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There are no rules, but generally you can use this guide:</div>
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<br /></div>
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</div>
<ul>
<li>3 days for a sniffle</li>
<li>7 days for a full cold</li>
<li>2 weeks for flu</li>
</ul>
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<br /></div>
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These are ballpark figures as your recovery depends on the
bacteria or virus you catch, your bodies reaction to the disease, the health of
your body when you get the disease, so if you are not recovered within those
timeframes, take as long as you need (plus a few days of recuperation after the
symptoms disappear). </div>
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<br /></div>
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<b>If you get ill</b></div>
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<br /></div>
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If illness strikes the first thing to do is to honestly
assess how bad the illness is. After
that, you need to consider outside factors like stress, work schedule etc. If you decide to workout then go easier than
you think, pick light bodyweight movements, easy cardio or similar. Be extra careful with post-workout recovery
& take in extra fluid. Also be
willing to modify workouts or even cancel them if symptoms increase.</div>
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<br /></div>
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<b>The final decision</b></div>
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<br /></div>
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Everyone will get ill at some point. All of us have to
choose whether to push through or rest when we come down with a disease. Your ability to know your body & know
which course to take can mean the difference between a few days off & being
bedridden for a longer time. Always tend
towards rest if you have any doubts as rest rarely causes issues, but
over-working can be achieved easily during times of illness. Listen to your body & react honestly to
what it is saying to you. You have
plenty of time to be a Kryptonian, trying to do that during illness will only
set you back further.</div>
<br />
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Hopefully illness won’t visit you very often, but when it
does be sure you treat it with respect & think about your actions carefully.</div>
Gorilla gymhttp://www.blogger.com/profile/01870370967188533412noreply@blogger.com0