Thursday 28 November 2013

My top 10 myths that wont go away

10. Myth: a calorie is a calorie. Based on this theory,100 cal's from fresh  strawberry's is the same as 100 cal's from a Snickers bar

9. Myth: Women can bulk up when training with weights. Cant happen. To much estrogen, not enough testosterone. Unless your Serena Williams.

8. Myth: Eat less + exercise more = weight loss. This formula can actually lead to an increase in body fat percentage.

7. Myth: Bodybuilding is a sport. No it's not. Need i say more.

6. Myth: Once you start weight training,you must do it for the rest of your life or the muscle will turn to fat. This is biologically impossble.

5. Myth: Eating fat will make you fat. Eating certain fats with specific type's of food can make you fat. Fat itself cannot.

4. Myth:Eating carbohydrates will make you fat. Only very specific types of carbs will put weight on

3. Myth:To lose weight cut down on your carb intake. Any weight you do lose will be water. 1 gram of carbohydrate hold 4 grams of water. Cut the carbs,lose the water. Also carbohydrate depletion can lead to protein depletion.

2. Myth: I dont need a personal trainer. I've got YouTube !

The best myth of all time is...............................................................

1. Myth: Elvis and MJ are living on an island somewhere.

Friday 22 November 2013

What is a calorie ?

If you read "The truth about dieting" you know that calorie restriction does not work. Dropping extra pounds is not a simple matter of eating less. It isn't the amount of calories you consume that makes a difference in terms of how much you weigh or how healthy you are.

A calorie is simply a unit of energy. It is defined as the quantity of energy required to raise the temperature of 1 gram of water by 1 degree centigrade at sea-level atmospheric pressure. We consume calories so that we will have something to burn. When calories are burned in a laboratory they are all equal and release the same amount of energy. Under these conditions a calorie is a calorie. But herein lays the problem. The calories you eat are absorbed at different rates and have different amounts of fibre, carbohydrates, protein, fat and nutrients – all of which translate into difference complex metabolic signals that control your weight and your health. It's called your 'metabolism'.

The conclusion here is that the kinds of calories you consume have a big impact on how much weight you gain because different types of food are metabolised in different ways. The type of food you eat directly affects what your genes tell your metabolism to do. This means that the type of calories you consume have a dual impact on the way you metabolise food (1) as a source of energy and (2) as a source of information or instructions to your genes that control your metabolism.

Thursday 21 November 2013


Secondly only to oxygen, water is the most necessary compound for life. We can go weeks without food but only days without water. Consider the following: blood is 83% water, kidneys 82%, muscles 75%, brain 74% and bones 22% water. It is much easier to become dehydrated than you think. The average person will lose about 1 litre of water per hour of exercise. When you exhale you lose water. When you blink, a watery solution is passed to the upper eyelid to lubricate the eyes and is then passed down to the nose where it will evaporate. Not to mention the more than 2 million sweat glands you have that excrete perspiration, which is 99% water.

Dehydration will also result in thicker blood, making the heart work harder and delivering less blood and oxygen to the brain. Kidney dehydration forces the liver to remove toxins, making the liver less effective in the metabolism of food. Water is also stored alongside your glycogen stores. When your water levels are low, the glycogen will remain in the blood until it reaches the liver and is then stored as fat. Dehydration will make you fat. Dehydration will cause your body to retain water, causing you to feel bloated and giving you a "soft" or "puffy" look.

A 2% loss of body water will result in a 30% reduction in performance. An 8% loss of body water will result in a 30% reduction in performance along with nausea, diarrhoea, weakness and confusion. Generally, you should be drinking between 1.5-2 litres a day. Buy your water in 2 litre bottles and drink from that. Trying to count small bottles of water or glasses of water throughout the day just doesn't work. Don't be alarmed if you find yourself going to the bathroom a lot or if you have discoloured urine, this will all subside in good time. It's more a reflection of just how dehydrated you are.

Wednesday 20 November 2013

Breast cancer study from Duke University Medical Center

Results from the largest ever observational study of women with early breast cancer suggest that early stage breast cancer survival may be better with lumpectomy plus radiation than with mastectomy

Researchers at Duke University Medical Centre examined over 112,000 cases of stage 1 and stage 2 breast cancers. These case were diagnosed between 1990 and 2004, each resulted in either mastectomy or lumpectomy plus radiation therapy. The scientists found that in the first three years following surgery, women who had mastectomies were more likely to die from heart disease and other diseases compared with women who had lumpectomies. The overall survival rate was slightly higher for woman who had lumpectomy plus radiation than women who had a mastectomy.

The biggest effect was seen in women over 50 with hormone-sensitive cancer. Their risk of dying from breast cancer was 14% lower than woman in similar circumstances.

Stay Focused
Eric Hartzell

Tuesday 19 November 2013

Interesterified fat:Different from:yet the same as trans fat's

Before you run out buy your next box of biscuits or crisp labelled “zero trans fats” or “trans fat free” you better take a look at the ingredients list. Many companies have eliminated partially hydrogenated oils from their products, the replacement, interesterified fats, may not be much better. Since 2006 nutrition labels have been required to list the amount of trans fat in the product. This led food companies to look for ways to remove hydrogenated oils from their products. Their answer was interesterified fats. Interesterified fat is made by combining a solid fat(containing saturated fatty acids) with a liquid fat (vegetable oil containing unsaturated fatty acids) to create a fat that behaves like saturated fat in food preparation, but lacks the “bad” effects of saturated fats or trans fat once it’s consumed.

Is it safe ?
It is to early to tell for sure. Most research suggest that they are no better trans fats, having the same effects on blood cholesterol(lowering the good and increasing the bad), as well as raising blood sugar and lowering insulin levels which could increase the risk of type 2 diabetes.

Where Would I Find Interesterified Fats ?
The same places we used to find partially hydrogenated oils and trans fats- processed baked goods,spreads and frozen convenience foods. There is no specific labelling requirements for interesterified fats, so you will not see them on the nutrition facts label. Instead, review the ingredients list for “interesterified” fats or oil. If “fully hydrogenated vegetable oil , palm oil” and/ or “palm kernel oil” are listed, the product may or may not contain interesterified fats. And of course, be wary of “no trans fat “ or “trans fat free” statements on the package.

The Bottom Line
Common sense will tell you that you that any foods that can last longer than their homemade versions need additives in order to delay their “extinction”. These same types of foods tend to be high in total fat, salt and sugar as well as other food additives. Why risk your health by eating things we have a hard time pronouncing. Avoid processed foods whenever possible . Keep it natural.

Stay Focused Eric

Saturday 16 November 2013

Preservation of health is a duty

Preservation of health is a duty.However, few people seem conscious of such a concept as physical morality.

These words were spoken long before the birth of Christ by a Greek physician named "Hippocrates" the Father of Medicine. Hippocrates felt that every member of society had an obligation to practice this principal of physical morality.. He believed that individuals had an ethical responsibility to take charge of their own health. Those who didn't were shirking their duties as citizen and, therefore , were guilty of immoral behaviour. This may seem to be an unfair and harsh judgement in our democratic society where we cherish our freedom. Including the freedom to neglect our health. But do we really have that right ?

We have failed to adapt to the age of automation by programming physical activity and healthy eating into our lifestyles.We are suffering due to our technological success. Labor-saving machines have created not only more leisure time but also the sedentary lifestyle.The motovation of hard times has given way to laziness.the abundance of food has made every day a feast day. Even modern medicine cannot prevent heart attacks and strokes caused by a diet to rich in fat and calories and a lifestyle lacking in excercise and physical activity. This self-neglect has led to an unprecedented rise in the cost of health care. Therefore,some would argue,the unhealthy are a "burden to the healthy",who find themselves having to subsidize the self-abuse of most of the population. As Hippocrates stated so long ago, we have a moral obligation to good health.

People may say that there is nothing they value more than their health;yet in reality ,the statistics indicate that there is nothing they abuse more than their health and well-being. Typically,people concern thenselves with their health only when it is in jeopardy.It is a tragedythat most people emphasize not dying rather than optimal health.For many people ,health is defined as being just the absence of disease or infirmity. Many of our health care crises are not brought on by a disease disorder but rather by lifestyle choices. Just look at the typical A&E on any Friday or Saturday night. In England,it is estimated that more than 50% of all visits to the GP or A&E are the direct results of our lifestye choices.So i put it to you; "do we have a moral obligation to take better care of ourselves ?"

Stay Focused
Eric Hartzell

Friday 15 November 2013

The truth about dieting!

          Have you ever looked at the first three letters in the word DIET? The World Health Organisation (WHO) classifies a diet containing less than 2100 calories for a man and 1800 for a woman as a starvation diet. People who diet eat less than 1500 calories a day. The single most important principle of weight management is to never starve you. We are wired to eat, you must eat. It’s not natural not to. If you don’t give your body what it needs it will fight back.

          Even if you do manage to lose weight when dieting, as much as 60% can of the weight loss can be metabolically active muscle. Muscle burns 70% more calories than fat. Anything you regain will be all fat. You cannot regain muscle. You must build muscle. Lose too much weight to fast and you will release a fat storing hormone called lipoprotein lipase. The very act of losing weight strengthens and makes more potent the very hormone that is in great measure responsible for you being overweight to begin with. Here’s an example of what happens when you diet.

         You weigh yourself and at 240lbs decide its time to do something about it. You’re body fat percentage is 33% or 79lbs of fat. After two months of strict dieting you weigh in at 200lbs at 28% body fat.

         However, over the next ten months you regain 30 lbs of fat and now weigh in at 230lbs. Yes you are 10 lbs lighter than when you started. Now the bad news. You weigh 230lbs at 35% body fat. That’s 82lbs of fat compared to 79lbs when you started.

        Body fat percentage up , body fat up, lean tissue down. One year later you’re heavier and unhealthier than when you started.

      Of greater concern is a type of fat you can’t get rid of by dieting alone. That fat is called visceral adipose tissue or VAT. VAT lies deep within the abdominal cavity. VAT has been linked to cardiovascular disease, type 2 diabetes, breast cancer and high total cholesterol. Alcohol is a major contributor to VAT. Dieting alone will not reduce the amount of VAT you have but healthy eating and exercise will.
Stay Focused

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