Saturday, October 27, 2012

what in the heck is Inulin?

Insulin? No, no. Inulin. What is Inulin? No idea? You aren’t alone.
Inulin is a group of naturally occurring polysaccharides. Oh right why didn’t you say so? Polysaccharides, of course! Sorry! Inulin is the stuff found naturally, mostly in root vegetables, which has been turning up on ingredients lists of late and it is high time you knew about it. Inulin is basically a carbohydrate, belonging to a class of compounds known as fructans.It is considered to be a fibre because it is not absorbed via the intestinal tract. It has a bland to sweet taste and feels creamy in the mouth.
There are some health benefits: Fibre - self-explanatory. Pre-biotic - helps with good bacteria in the colon. Cholesterol - lowers cholesterol in the blood.
But why on earth is it being added to my food?
As far a carbohydrates go inulin is low in calories, it also doesn’t create an insulin spike like other carbs and it adds fibre. If we are in the business of making products low in carbs we would do well to add inulin. If we are in the business of making products low in carbs that taste good inulin is a no-brainer. It’s slightly sweet taste and creamy texture in the mouth, mimic the fat and sugar us dieters like to avoid.
Is inulin all that bad? Apart from the fact that some people do have a hard time ingesting the stuff, not really, but if it is naturally occurring in root vegetables how is it being turned into something which winds up in your nutritionally-packed health bar? I think we might need to investigate…..

Thursday, October 25, 2012

shame on you Pepsi!




Shame on you Pepsi!
Apparently we don’t have enough soft drinks to choose from. That’s right Pepsi Next is the latest addition to the Pepsi Cola stable. Apparently Pepsi, Diet Pepsi, Pepsi Max and Pepsi Lite don’t provide consumers with enough soft drink options. How is Pepsi Next different? Well let me tell you. Pepsi is neither a soft drink nor is it….wait for it, a diet soft drink. No Pepsi Next is what you might call a mid-calorie cola. Huh? A mid-calorie cola is a drink that does not contain the crazy, unnecessary calories of a soft drink nor does it allow the drinking pleasure of the diet variety safe in the knowledge you haven’t added a single calorie to your meal.
It’s amazing. Apparently consumers are delighted with this? PepsiCo’s Director of Beverages has been quoted as saying: “Consumer feedback during the research and testing stage was overwhelmingly positive. One consumer said, “if it tastes great, with less sugar naturally – why wouldn’t you like it?’
Words fail me.
Why is it called Pepsi Next? Is this the next frontier not to be confused with the final frontier that we now know  we will never get to with soft drink because clearly ridiculous concepts like this one can still have soft drink walking off the shelves.
In the US Pepsi Next is sweetened with high fructose corn syrup, aspartame, sucrolose and acesulfame k. A cocktail, which if you are at all familiar with sugar and sweeteners, you would not be crazy for thinking  PepsiCo has hatched some diabolical plot to kill us all! Luckily, us Aussie’s escaped these sinister additives because our Pepsi Next is flavoured with sugar and Stevia (the naturally derived sweetener that everyone has gone nuts over).
Pepsi Next claims to reduce your sugar intake by 30% over full strength soft drinks. Wow that’s great! BUT now I am still consuming enough sugar to spike by insulin levels at the same time as consuming something with no nutritional value and now with the added bonus of a sweetener that there is still no conclusive studies deeming it safe? Geez what a great product let me go out and buy some!
Can you guess I am not happy with PepsiCo? Good guess. Shame on you, Pepsi. We really don’t need anymore sugar or artificial sweeteners. I get you are a business and you must make money and fair play but I won’t be buying into this mid-calorie façade or any of the other products you have. Thank you and Good morning.

diary of a.....spin class



Spin. RPM. Call it what you like but sitting on a stationary bike riding up imaginary hills and sprinting to the finish line in imaginary races isn’t has daft as it sounds.
It’s also not as easy as you think. Let me start off by saying that I have been to many spin classes so I’m not going to go writing this one as if I have never been but I had never been to this particular gym before so let me take you through it.
Arriving for the class I chose myself a steed (that’s a bike if you hadn’t picked up on it) and went about fixing the handlebars and seat to a height effective for me. You want to position the seat at a height that allows a slight bend in the knee when the peddle is at its lowest. You want the handlebars to be in line with your hips. If the bars are higher you will get less of a core workout and trust me, you want the core workout it gives.
Spin classes are brutal on your bottom and nether regions and most classes have some padding options but if you find that yours doesn’t invest in a seat cover with padding.
So ok depending on your trainer and your gym the terminology varies. Turn it up. Add a gear! Add it on and so on all refer to twisting the resistance knob higher and obviously, turn it down, take it down a gear and take it off refer to lowering your resistance. A good instructor will make contact with newbies and ensure you know what to expect and how to adjust your bike. You will ride to the beat of the music. If you have a good ear for music this won’t be a challenge if you don’t watch the trainer. Their speed will indicate what to do.
Spin will work your entire body, even your arms. To get the most out of your workout always engage your core. That means contracting the muscles so it feels as though you are pulling them in. The more you do this throughout the class (or any class for that matter) the more calories you will burn and the better you will look.
One of the really great things about spin is that it will make you physically fitter and you can grow with it because you simply add more resistance as you become better at it. Most classes are 45 min long and you will be told varying things about its calorie burning effectiveness. Apart from running, a Spin class is probably the most calorie effective exercise you can do so if weight-loss is your goal, try Spin.

Wednesday, October 24, 2012

can chia seeds bring world peace?



I’m going to go ahead and say no but I would forgive you for thinking Chia seeds had magical powers with the carry on about them in fitness and diet circles at the moment. So what’s all the fuss about? It’s hard to believe these tiny little things can pack such a nutritional punch but Chia seeds it seems are the champions everyone is claiming them to be. Rich in omega fats and anti-oxidants they are also a good source of fibre and the benefits don’t stop there. Chia is a complete protein meaning it has all the amino acids – rare for plant based proteins. Chia seeds are estrogen free but also rich in linoleic acid, an essential fatty acid the body cannot produce. All round stars really!
They come from the mint family and are native to Central and Southern Mexico and Guatemala but we do grow our own here in Oz. Aussie farmers can boast superior sanitation procedures making them the better choice than the native crops.
So what do you do with them? Well this is where they really do shine. They are endlessly versatile. Add them to smoothies, cereal, baking or salads. You are limited only by your imagination. Oh and there is no difference between the black and white ones!

who is this dude they call insulin?

Insulin is less of a guy and more of a hormone but because in my imagination he is like the foreman in a factory, sitting in a glass-panelled office doing paperwork until there is some action on the factory floor at which time he arrives in a little white hard hat to give directions let’s go with the 'guy' analogy.  Insulin is created in the pancreas and when you eat, or drink for that matter, insulin is released.
Insulin’s job is to regulate your blood sugar levels. He keeps a check of what is going on (from his little office). When the sugar levels in your blood get too high (so after you eat) insulin orders the sugar out of the blood and off to storage. And what does your body like to store stuff as? FAT! Now I don’t want to be all down on insulin because he is just doing his job but the fact is instead of thinking of a better idea when sugar levels get too high he just keeps ordering more storage. Unfortunately there isn’t much you can do about insulin so you would be wise to be mindful of consuming the stuff that sends your blood sugar levels through the roof (i.e. brings Mr Insulin out of his office). What spikes your blood sugar? SUGAR! Yes that’s right. It is important to note that insulin will come along and check on things no matter what you eat but the storage order is only being sent when blood sugar levels get too high. In short if you are eating slower release foods (e.g protein, fats and complex carbs) insulin doesn’t need to send stuff to storage prematurely.
Glucagon is another hormone and he gets called in when your blood sugar levels get low. He orders some energy out of storage. What’s in storage? FAT! Aha! But, you see,  Glucagon won’t get called in while insulin is on the job. Hands up if you want Glucagon managing the factory? I know I do. Now in all seriousness your body has this stuff sorted - it's systems are pretty good and it is keeping you alive and functioning after all. But once you know what it does and how it does it you can send it messages to burn fat by fuelling it differently. We need to keep insulin in the office pushing paperwork if we want to burn our fat stores and let's face it we all want to burn fat stores.  

diary of a......crossfit session


So you have heard of Crossfit right? Surely by now we have all met a Crossfitter (I didn’t just make that name up btw that is what they call themselves)? A Crossfitter is most often a person who used to have zero interest in physical activity that now regularly sports a t-shirt with the words, “Fitness is our sport” emblazoned across the chest and who enjoys recounting visits to the Box (a box is a Crossfit gym, yeah I know!) in tedious detail. If you are a Crossfitter do you mind if I ask why  politics, natural disasters or the dissolve of Rick and Shane’s friendship on The Walking Dead are subjects that pale in comparison to this morning’s WOD? BTW a WOD stands for Workout of the Day but we will get to that.
Like Zumba, Pilates and aerobics before it crossfit promises a new way of working out that will challenge you and give you the body you have always wanted. Fuelled by rumblings that this is how a host of celebrities stay in shape – Jason Stratham, Brad Pitt and Jessica Biel – and a Reebok sponsorship (remember Reeboks?) the Crossfit phenomenon doesn’t look to be losing any momentum. But what is it? Why is it different and why are all these seemingly normal people entranced by a few squats and climbing up a rope?
Founded by a guy named Greg Glassman, Crossfit is nothing really new. Explosive functional movements for high reps has been employed before (notably by athletes and the military) to improve fitness and reduce weight.
Crossfit isn’t for the faint-hearted, the Crossfitters turn up to hone their technique on various foundation exercises (squats, dead lifts, sit-ups, double-unders, box jumps to name a few) for around 30 minutes before completing the WOD of the day - a combination of exercises performed either for a time or set number of reps lasting anywhere from 10 – 30 minutes.
By the time I showed up to be put through my Crossfit paces I had heard an awful lot, not all of it good, about the sport. Circulating widely is the fact that Crossfit is more of a cult than a way to exercise and that inexperienced trainers take wannabe athletes through difficult exercises at high levels of fatigue potentially causing dangerous injuries? Sheesh! The only way to make up your mind about Crossfit is to go and that is exactly what I did.
If exercise intimidates you then having to attend what is referred to as, a technique session will have you way out of your comfort zone. On a lonely Thursday evening I was put through my paces while not one but two Crossfit trainers watched on. The measly $15 I gave them for their trouble hardly seemed enough but that is the thing about Crossfitters, they are a dedicated bunch. I divulged as little as possible about my background and then I rowed, squatted and burpeed my way through the session. I was told I moved well and so I could attend any sessions I liked from now on. Phew!

Session 1
Turning up to the class the close-knit group stared at me without a word.  I felt clueless, intimidated and more than a little amused by their seriousness. I wondered if this is how GI Jane (aka Demi Moore) had felt when she was accepted into the Navy Seals?  I really liked the fact I wasn’t surrounded by Lorna Jane-clad women whose idea of working out was 10 minutes on the treadmill next to a girlfriend gossiping about their mutual friend who hadn’t been able to make it that day. No, this was a very different environment indeed. Young fit-looking guys smashing out squats that had them doubling over, gasping for air and looking to the clock for relief. Around the room anguish touched the faces of the crossfitters and I wondered more than once if I my muscles were going to be able to hold on.  My modified WOD involved throwing a medicine ball at a wall from a deep squat (wall balls is the technical term) for 10 reps followed by 10 burpees as many times as I could in 10 minutes. I have no idea what the RX would have been - that is Crossfit speak for at non-modified WOD. Rx is a Latin term, used mostly in the medical industry. It is an abbreviation for ‘recipe’ and means as prescribed. If you Rx your WOD then you completed it without alteration. Understanding the lingo is apparently important.
On leaving the cube (sorry I mean the Box, bad joke), I felt good. The way you feel when you run 10km fast or the way you feel after a hard spin class or for those of you who are not much into exercise the kind of feeling you get when you have cleaned the whole house, folded the washing and put the kids to bed - accomplishment.
What was clear to me coming out of the Crossfit session was that it didn’t matter what gender, age or fitness level you were the point of being there was to be stronger, fitter and faster. It is a goal that is so often lacking in many other gyms and indeed workout routines. Pushing yourself is the only way to get fitter and it is the only way to build confidence. I saw elements of the Crossfit stereotype: the seemingly arrogant, competitive guy whose priority was to get the best time and the heaviest weight because his sense of self was tied up in how much better he did than the men beside him. The woman next to me with quadriceps more befitting a male weightlifter, biceps even Arnold Schwarzenegger would be impressed with and a steely expression that was more intimidating than her physique.
What I now know about Crossfit having attended in a few different locations is that people are people and communities differ wherever you go. Camaraderie hits you as you walk through the door at some boxes and arrogance is more prevalent at others.
I’m not sure if it’s a cult, I’m not convinced it is the best exercise routine going and my mind isn’t made up about how much I do and don’t like it but like other fads before it people have embraced Crossfit because on some level it works for them. Maybe it will work for you and if it does then become a passionate Crossfitter and don’t let anyone stand in your way. If you gain fitness, a better physique and are happier and healthier than it gets a big thumbs up from me. Just one question though…why is everyone wearing knee-high socks?

Tuesday, October 23, 2012

Is Stevia Safe?



What is stevia?

If you are a regular reader of health magazines, you know what is going on in the dieting world, or truth be told even if you have just visited a supermarket recently you have probably heard of Stevia. The latest (and greatest) no-cal sweetener to save us from fat while enjoying all that sweet has to offer. But in a zippy and unexpected twist the new sweetener has no cals and is (gasp!) all NATURAL. Unlike aspartame, matidol and others, the only choice we have had when it comes to no-calorie sweeteners, Stevia isn’t manufactured in a lab by some smart dude. Stevia is a plant!

But is it Safe?
The short answer is yes. Stevia is now available in most countries and recent research shows that Stevia is safe for consumption however it was a rocky road for our sweet little plant. In the 1980’s animal studies linked Stevia to the adverse effects on fertility and reproductive development and possible genetic mutations. (Wowsers!)  Hence the ban in the USA. But then in 2008 after new evidence was submitted to the Food and Drug Administration and the ban on Stevia was withdrawn. The interesting part is that the new evidence was submitted by Truvia and PureVia companies which were looking to commercialise Stevia. Further controversy was that normally the FDA would require to studies to be submitted to review evidence but on this occasion there was only one.

Hmmmm

Over in Japan Stevia has been used for centuries and was commercialised in 1971. To date there are no adverse side effects recorded.
There are preliminary human studies suggest stevia can help reduce hypertension, although another study has shown no effects whatsoever on hypertension.
Another study found Stevia to have a mutagen effect but there is a swarm of criticism of this experiment involving rats. With evidence suggesting that the conditions were poor and so the results couldn’t possibly be used to prove anything.

So….

What we can get excited about is that there is an alternative to the cocktail of artificial sweeteners which have long been the centre of controversy and worry. What is probably most important to note is that the effects of stevia in large amounts remains untested and like all good ideas in the food industry Stevia is in danger of being exploited. Recently PepsiCo released a soft drink sweetened with stevia and it is likely others will follow. The choice is yours and I can’t argue with the Japanese but just remember they are NOT spooning it on to their cornflakes every morning….

Monday, October 1, 2012

is sugar bad ass?



If you follow health trends you may have noticed that momentum is gaining on the argument that it is sugar, not fat, that makes us fat. Sugar has also found itself the villain in the story of inflammation. If you are not across current affairs, inflammation, is being attributed with everything from cardiovascular to auto-immune disease.

So is sugar really a diabolical, evil enemy or wrongly accused?

Certainly there is no council for the promotion of the inclusion of sugar, no organisation campaigning on its behalf (children under the age of 12 do not count). The Australian heart foundation and the Cancer council have both raised concerns over effects of high dosages of sugar in our diets and there is compelling evidence that sugar in all its forms has contributed to the high number of cases of Type 2 diabetes. It seems everyone agrees (again children excluded) that limiting sugar consumption is good for your health but does any of that make it supremely evil?

It is hard to believe that pretty cupcakes, whipped delights and confections are entirely responsible for us being fat, tired and diseased but just because it masquerades as something so sweet doesn't stop it from being everything but.

Just ask David Gillespie.

Gillespie an obese lawyer was sick of being obese, tired and missing out on life so he began to research and found sugar may be responsible.  His first book offering on the subject of sugar's evil properties was appropriately titled, "Sweet Poison." You can find out more here. He found that sugar was indeed the culprit and subsequently cut it from his diet with what seems like extraordinary results - dropping a whopping 40 kilos and never gaining it back.  His health improved and so too did his mood. Gillespie provides some pretty damning evidence against sugar in his books. He believes the answer is to cut sugar completely from our diets and he isn’t alone.

Sarah Wilson, former editor of cosmopolitan magazine is one such story. Wilson has the auto-immune disease, Hashimoto’s disease, and so she began to investigate her food choices. Wilson's experiences on how sugar has affected her body can be read on her blog here. Most recently she has penned an e-book - an 8 week program on how to quit the stuff.

Before there was Gillespie there was Aitkin’s and while he went one step further and suggested cutting other carbs too he believed strongly that sugar was bad, bad, bad. Dr Nicholas Perricone promotes a diet that will free you from inflammation but try finding sugar in any plan he suggests? You won’t.  There is the South Beach diet, Australia’s own Body Trim and these are just the ones I can think of off the top of my head…

It is hard for me to go past my own experience with sugar when deciding whether I think sugar should go directly to jail., not pass go and not collect $200. Sugar gives me headaches. A glass of juice will give me a headache within fifteen minutes. Lollies will do it under five. If I spend a few days eating foods that contain sugar I can end up with a serious headache for days. And yet I have no disease and do not suffer from any allergies or sensitivities that come under any official sounding name that tells me I am not alone. I just know because my body reacts and has done since was a child.

If I am superman then sugar is my kryptonite and it seems it is David Gillespie’s, Sarah Wilson’s and probably many followers who found success on Aitkin’s, Body Trim and South Beach. So even if we can’t try and convict sugar on the whole list of charges, make no mistake, for some of us sugar is guilty in the first degree.

If you do suffer from any health issues I strongly urge you to experiment with cutting sugar out to see if it has a positive effect on your body and I will say that having read the program by Sarah Wilson it is probably the simplest and easiest one to follow if you are interested.