The dirty dozen and clean 15 of Fruit and Veg

Posted by Informed Fitness on September 9, 2013
Posted in: BLOG, NUTRITION. Leave a comment

A new report issued by the President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of getting cancer and other diseases. And according to the Environmental Working Group (an organization of scientists, researchers and policymakers), certain types of organic produce can reduce the amount of toxins you consume on a daily basis by as much as 80 percent.

The group put together two lists, “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary. These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.

The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes:

  • celery
  • peaches
  • strawberries
  • apples
  • domestic blueberries
  • nectarines
  • sweet bell peppers
  • spinach, kale and collard greens
  • cherries
  • potatoes
  • imported grapes
  • lettuce

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

  • onions
  • avocados
  • sweet corn
  • pineapples
  • mango
  • sweet peas
  • asparagus
  • kiwi fruit
  • cabbage
  • eggplant
  • cantaloupe
  • watermelon
  • grapefruit
  • sweet potatoes
  • sweet onions

Why are some types of produce more prone to sucking up pesticides than others? Richard Wiles, senior vice president of policy for the Environmental Working Group says, “If you eat something like a pineapple or sweet corn, they have a protection defense because of the outer layer of skin. Not the same for strawberries and berries.”

The President’s Cancer Panel recommends washing conventionally grown produce to remove residues. Wiles adds, “You should do what you can do, but the idea you are going to wash pesticides off is a fantasy. But you should still wash it because you will reduce pesticide exposure.”

Remember, the lists of dirty and clean produce were compiled after the USDA washed the produce using high-power pressure water systems that many of us could only dream of having in our kitchens.

The full list contains 49 types of produce, rated on a scale of least to most pesticide residue. You can check out the full list from on the Environmental Working Group’s website at www.foodnews.org.

Advertisements

10% off AS10 Multi-Vitamin by AmeriSciences and NASA/Johnson Space Centre.

Posted by Informed Fitness on June 1, 2013
Posted in: BLOG, NUTRITION, PERFORMANCE TRAINING. 1 Comment

Informed Fitness along with AS10uk are offering a 10% discount on all AS10 products for the month of June.

http://www.as10.co simply type in discount code “informedfitness”

These AmeriSciences® products are very distinctive in the fields of nutritional supplements / nutraceuticals for the following reasons:-

Manufactured and tested to pharmaceutical grade standards

The highest quality and purity available so that you know exactly what you are putting into your body –  no more, no less. This is essential for long term use.

95% bioavailability guaranteed

This means that at least 95% of the vitamins, minerals and phyto-nutrients in the supplements can be  absorbed by your body – compared with the more typical industry averages of as little as 25%.

Astronauts Test Use of Nutritional Supplements in Space

After nearly four years of joint research of Houston-based AmeriSciences® and NASA / Johnson Space Center (JSC), a senior NASA medical officer has confirmed that two of the resulting nutritional supplement formulas were used and tested in space by the astronauts of mission STS-125 of May 11, 2009 and the mission STS-127 of July 15, 2009 and are now in use and testing aboard the International Space Station.

This marks a milestone in the advancement of a project between AmeriSciences® and NASA/JSC to develop nutritional supplements for the astronauts to meet the needs of long-duration space flight as well as conditioning here on Earth. Commenced through a Space Act Agreement between AmeriSciences® and NASA/JSC back in the fall of 2005, this joint research effort has now progressed to in-flight testing as well as clinical ground studies to determine safety and effectiveness of the resulting formulations.

 

 

Illiotibial Band (Runners) Syndrome

Posted by Informed Fitness on November 7, 2012
Posted in: BLOG, EXERCISE, PERFORMANCE TRAINING. Leave a comment

 The IT band begins in the hip as the tensor fascia latae muscle and has attachments at the origin from three different muscles: the gluteus medius, gluteus minimus, and vastus lateralis. The muscle becomes a fibrous band of tissue as it progresses down the thigh, then crosses the knee joint, and inserts along the lateral (outside) portion of the patella (knee cap) and into the tibia (shin) bone on a bump known as Gerdy’s Tubercle.

The classic symptoms of ITBS are pain along the lateral (outside) aspect of the knee joint, sometimes accompanied by a clicking sensation. The click is a result of the ITB tightening and snapping across the joint during running. The symptoms are often worse when running up or down hills.

ITBS is typically progressive, starting with tightness and often advancing to the point where the pain is debilitating. The traditional view on the cause of this injury has focused on the tightness of the structure and overtraining. There is no doubt that the ITB will become tighter when it is injured. The tightness, however, is more than likely a result of the injury and not the actual cause. The cause of this injury actually lies in the function of the ITB.

The main functions of the ITB are to assist the hip muscles in abduction (outward movement) of the thigh and to stabilize the lateral side of the knee. The ITB is not a strong structure, and if the surrounding muscles have any weakness that can lead to injury and ITB syndrome. Runners are notoriously weak in their hip and core muscles, particularly if strength training or participation in sports that involve side-to-side movement are lacking.

In a study published in the Clinical Journal of Sports Medicine (July 2000), Dr. Michael Fredericson, a physical medicine MD at Stanford University, compared 24 runners with ITB syndrome with 30 healthy runners and found the injured runners to have statistically significantly weaker hip abductors (mainly gluteus medius and minimus) than the non-injured runners.

Treatment:

Initially Rest, Ice, Compression, Elevation (R.I.C.E). If running hurts, don’t do it!!

Foam Roller, self-myofacial release

Prevention:

To prevent ITB Syndrome, as well as including hip abduction exercises in your strength workouts (side knee/leg raises) don’t restrict your exercises to the saggital plane (forward and back) i.e forward lunge. Mix it up with multi-directional lunges with rotations working in all three planes of motion and add some lateral (side) movements, jumps and hops.

My next article will be on the Foam Roller an excellent tool for self-myofacial release and dealing with symptom of ITB Syndrome. In the meanwhile if you have any question please let me know.

 

Himalayan Rock Salt

Posted by Informed Fitness on February 2, 2012
Posted in: BLOG, EXERCISE, NUTRITION, PERFORMANCE TRAINING. Tagged: , , , . 2 Comments

What is it?
Himalayan Rock Salt originates from the primal seas of millions of years ago, where life began. It was dried by the sun at a time where pollution did not exist. Despite what we have been led to believe, salt is equally as important to the human body as water. Obviously, we are not talking about refined table salt which is little more than a white poison.

What’s in it?
Himalayan Rock Salt is totally pure and contains every mineral and trace element found in the human body.

What can It be used for?
• As long as you’re drinking enough water, salt is absolutely essential for the body to generate hydroelectric energy, maintain good blood chemistry, and balance the correct amount of water in our blood and cells.
• Crystal salt helps to restore and balance the body’s energy and rebalance acid-alkaline levels.

How can It be used?

• As a “sole solution” (so-lay): To make a sole solution simply add a desert spoon of crystals into a glass jar then fill with water. Put the lid on and leave for 24hrs for the crystals to dissolve. Once dissolved add some more, up until such time that the crystals stop dissolving. At this point the solution is saturated at 26% and ready for consumption. Take 1 teaspoon every morning in a glass of water before breakfast. Just one glass of sole a day brings amazing benefits and has positive effects on health.

• Sports Hydration: If you are exercising and sweating a lot, it is vital that you replace your mineral levels as well as water levels to avoid sodium depletion. Using Himalayan Rock Salt in a weak solution with water is the most natural and effective way of re-hydrating your body. About a quarter of a teaspoon of salt for every litre of water is a good balance.

•  Can be used to flush the sinuses.

• As an eye bath to restore moisture to dry eyes.

• As a cleansing bath that has a detoxifying effect.

• For beauty masks and wraps.

Triathlon/Shoulder Clinic – Rotator Cuff

Posted by Informed Fitness on January 26, 2012
Posted in: BLOG, EXERCISE, PERFORMANCE TRAINING. Tagged: , , , , . 1 Comment

The Rotator Cuff is the group of muscles and their tendons that act to stabilize the shoulder. The four muscles of the rotator cuff, along with the teres major muscle, the coracobrachialis muscle and the deltoid, make up the seven scapulohumeral (those that connect to the humerus and scapula and act on the glenohumeral joint) muscles, so important for swimmers.

The rotator cuff muscles are important in all shoulder movements and in maintaining glenohumeral joint (shoulder joint) stability. These muscles arise from the scapula and connect to the head of the humerus, forming a cuff at the shoulder joint. They hold the head of the humerus in the small and shallow glenoid fossa of the scapula. The glenohumeral joint has been described as a golf ball (head of the humerus) sitting on a golf tee (glenoid fossa).

These muscles are  relatively small and if neglected the shoulder girdle can easily be pulled out of alignment, particularly by the larger muscles of the Chest and the Lattisimus Dorsi, limiting movement and often causing impingement and pain.

The exercises described below can help you strengthen the muscles of the rotator cuff, improve range of motion and prevent injury. These exercises should not cause you pain. If you feel any pain, stop exercising. Start again with a lighter weight aim for two sets of 15-20 reps.

Exercise 1

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower your hand slowly. Repeat the exercise until your arm is tired aim for 15-20, then do the exercise with your right arm.

Exercise 2

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it’s level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 3

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

Exercise 4

In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don’t lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

Improve your Chin Ups

Posted by Informed Fitness on January 19, 2012
Posted in: BLOG, EXERCISE. Tagged: , . Leave a comment

Here are 5 top tips to help improve your chin ups:

1. Perform Slow Eccentrics – start from the top and  lowering your self down for 30seconds. (If you can do this you should be able to do 1 chin up)

2. Concentrate on moving elbows back & down

3. The chin must clear the bar

4. Volume is key – aim for 30reps within a session even if that means 10 sets of 3reps

5. Improve Bicep Curling Strength – use a curling grip which mimics the grip you are using for your chin ups

See video clip for the full 12 tips