By genki-do on 09th Nov 2012

Reference: Adams, L. S., Kanaya, N., Phung, S., Liu, Z., & Chen, S. (2011). Whole blueberry powder modulates the growth and metastasis of MDA-MB-231 triple negative breast tumors in nude mice. The Journal of Nutrition, doi: 10.3945/jn.111.140178. City of Hope (2011). City of Hope researchers demonstrate anticancer effect of mushrooms in studies at 2011 ASCO Annual Meeting [Press Release]. Retrieved from City of Hope. City of Hope (2012). City of Hope researchers identify multiple compounds in pomegranate that prevent breast cancer growth [Press Release]. Retrieved from City of Hope. City of Hope (2009). Popular holiday spice may cut off cancer’s blood supply, study shows [Press Release]. Retrieved from City of Hope.

Reference:

Adams, L. S., Kanaya, N., Phung, S., Liu, Z., & Chen, S. (2011). Whole blueberry powder modulates the growth and metastasis of MDA-MB-231 triple negative breast tumors in nude mice. The Journal of Nutrition, doi: 10.3945/jn.111.140178.

City of Hope (2011). City of Hope researchers demonstrate anticancer effect of mushrooms in studies at 2011 ASCO Annual Meeting [Press Release]. Retrieved from City of Hope.

City of Hope (2012). City of Hope researchers identify multiple compounds in pomegranate that prevent breast cancer growth [Press Release]. Retrieved from City of Hope.

City of Hope (2009). Popular holiday spice may cut off cancer’s blood supply, study shows [Press Release]. Retrieved from City of Hope.

By genki-do on 09th Nov 2012

remembertosmileyou asked: Thank you for posting all these motivational and useful information. It helped me loads~ You are a true inspiration. Keep it up! :)

You’re too kind! It makes me really happy to hear that you’re getting something from the information I put up - I hope that you’ll keep on finding useful information on my blog & feel free to give me a shout if you’d like something clarified (i’ll definitely do my best to help!). Cheers, Ilia

By genki-do on 08th Nov 2012

Understanding Food Labels: What ‘Natural’ Really Means

What do you think of when you see the above label on a food product? The good thing for food manufacturing companies is that health-conscious individuals will tend to interpret ‘natural’, as whatever they want it to mean. For example, individuals looking to lose weight will read the claim and see a low-calorie, high-nutrient solution to their problems. Similarly, those managing blood pressure issues may consider 100% natural to suggest that the item is low in salt. However, what does the label REALLY mean!?

The dictionary defines natural as “existing in or formed by nature”, so one would assume that it cannot be as bad as all that! Unfortunately, in terms of food labels, each country and it’s relevant regulating body have very different approaches to the term which only create more mystery and confusion in customers seeking clarity. In Australia, for example, the FSANZ require food descriptions to be ‘truthful’, but do not specifically define ‘natural’. While the FDA in the United States has a more solid definition of the term (foods that are minimally processed and free from synthetic preservatives, artificial sweeteners …. etc), there is little regulation of the uses of this definition beyond the meat and poultry industry. 

What that means for the consumer is that the companies making ‘natural’ foods generally have free reign to decide on their own definitions for what exactly constitutes a natural product.

Let’s Use Critical Thinking …

This is when we need to start turning on our brains and applying some critical thinking. According to the Nielsen Report, use of the work ‘natural’ on food labels has generated over $22 billion in revenue for the food industry, coming second only to all ‘Fat’ related claims. I’m sure we all understand that it is money, and not good-will and altruism that makes the world go round. With this in mind, it becomes clear that marketers now have over 22 billion reasons to try to slip ‘natural’ onto food product labels to boost profit margins.

So What Constitutes As ‘Natural’, These Days?

Confusingly, GMO fall under the moniker of ‘natural’. Similarly, one could convincingly argue that petroleum by-products, high fructose corn syrup and even fecal matter are ‘natural’ as they are occurring in the natural world. Don’t be fooled by the concept of ‘natural colours’ either … These are not necessarily derived from the food they are found in. For example, strawberry candy is usually dyed red. However, the colour may be derived from paprika, beets or bixin. At times, these colours may not even be made from fruits or vegetables. Cochineal is a red food colouring made from insects, while Brilliant Blue is a derivative of ammonium salt. You’d like more examples? Wendy’s natural cut fries are cut with the skin on, making them ‘natural’, but then they are sprayed with sodium acid pyrophosphate and coated with dextrose to prevent discolouration.

So What Does ‘Natural’ Mean?

In a nutshell, natural means whatever the hell the food manufacturer wants it to mean. While you might be willing to take your chances, I am not ready to put my health and longevity at the mercy of individuals who’s primary motivation is to turn over extra profit regardless of the consequences to me. You want natural? Turn to wholefoods, organic being best … with anything else, you’re kidding yourself!

(Source: genki-do)

By genki-do on 08th Nov 2012

Weight Loss Tip: Healthy weight loss which incorporates exercise, including resistance training, will often see you gain muscle while losing fat. Try not to be overly focused on the numbers on your bathroom scale. Muscle is heavier than fat, so don’t get discouraged if your scale tells you that your weight ‘loss’ is stagnating. Instead, use your mirror and gauge your progress there. Always remember that you’re trying to lose FAT - NOT WEIGHT! ‘Number Chasing’ can lead you down the path of crash dieting which will decrease fat-free mass and increase the likelihood that you will re-gain lost ‘weight’ once the dieting phase is completed. So, stick to your eyes they won’t lie.

Weight Loss Tip: Healthy weight loss which incorporates exercise, including resistance training, will often see you gain muscle while losing fat. Try not to be overly focused on the numbers on your bathroom scale. Muscle is heavier than fat, so don’t get discouraged if your scale tells you that your weight ‘loss’ is stagnating. Instead, use your mirror and gauge your progress there. Always remember that you’re trying to lose FAT - NOT WEIGHT! ‘Number Chasing’ can lead you down the path of crash dieting which will decrease fat-free mass and increase the likelihood that you will re-gain lost ‘weight’ once the dieting phase is completed. So, stick to your eyes they won’t lie.

By genki-do on 08th Nov 2012

Supplement Tip: Nutritional supplements are relatively benign in terms of the risk they pose to your health. Recent studies have estimated pharmaceutical drugs were 62,000 times more likely to kill you than a supplement. However, the above image demonstrates why it is important to consult with medical practitioners before adding a ‘harmless’ supplement to your daily pillbox. For most people, the above image will have little impact, and supplements will continue to be an outstanding way of sourcing the missing elements to your diet. However, if you are taking prescription medication, I urge you to consult the table closely to determine whether the nutritional supplements you’re taking pose any risk to you with regard to supplement-drug interactions. Reference: Tsai HH, Lin HW, Simon Pickard A, Tsai HY, Mahady GB. (2012). Evaluation of documented drug interactions and contraindications associated with herbs and dietary supplements: a systematic literature review. Int J Clin Pract, 66(11), 1056-1078.

Supplement Tip: Nutritional supplements are relatively benign in terms of the risk they pose to your health. Recent studies have estimated pharmaceutical drugs were 62,000 times more likely to kill you than a supplement. However, the above image demonstrates why it is important to consult with medical practitioners before adding a ‘harmless’ supplement to your daily pillbox.

For most people, the above image will have little impact, and supplements will continue to be an outstanding way of sourcing the missing elements to your diet. However, if you are taking prescription medication, I urge you to consult the table closely to determine whether the nutritional supplements you’re taking pose any risk to you with regard to supplement-drug interactions.

Reference:

Tsai HH, Lin HW, Simon Pickard A, Tsai HY, Mahady GB. (2012). Evaluation of documented drug interactions and contraindications associated with herbs and dietary supplements: a systematic literature review. Int J Clin Pract, 66(11), 1056-1078.

By genki-do on 08th Nov 2012

Blood Sugar Management Tip: In a study on the effects of light physical exercise on blood glucose, the participants lightly bicycled for 30 minutes after their carbohydrate meal. Their blood glucose was significantly blunted after activity, even after intake of a large dose of high glycemic food. Don’t have an exercise bike? That’s fine - try taking a short stroll outside after eating to improve your blood sugar management. Other ideas to get you moving include washing the car, mowing the lawn or even doing some house work. Getting up and about will not only improve blood glucose but your overall health by decreasing time spent in a sedentary position. Reference: Hostmark, A. T., Ekeland, G. S., Beckstrom, A. C., & Meen, H. D. (2006). Postrandial light physical activity blunts the blood glucose increase. Preventive Medicine, 42(5), 369-371.

Blood Sugar Management Tip:

In a study on the effects of light physical exercise on blood glucose, the participants lightly bicycled for 30 minutes after their carbohydrate meal. Their blood glucose was significantly blunted after activity, even after intake of a large dose of high glycemic food. Don’t have an exercise bike? That’s fine - try taking a short stroll outside after eating to improve your blood sugar management. Other ideas to get you moving include washing the car, mowing the lawn or even doing some house work. Getting up and about will not only improve blood glucose but your overall health by decreasing time spent in a sedentary position.

Reference:

Hostmark, A. T., Ekeland, G. S., Beckstrom, A. C., & Meen, H. D. (2006). Postrandial light physical activity blunts the blood glucose increase. Preventive Medicine, 42(5), 369-371.

By genki-do on 07th Nov 2012

Cognitive Health Tip: 30% of what you eat, NOT JUST ENERGY, but amino acids and essential fatty acids are at the service of your brain. Make sure your diet is providing you with a rich source of complete proteins, animal fats and healthy Omega-3 fatty acids from either marine sources or grass-fed animals. Nourish your food by reducing your intake of Omega-6 fatty acids, processed and refined foods and sugar and watch your brain fulfill it’s potential.

Cognitive Health Tip: 30% of what you eat, NOT JUST ENERGY, but amino acids and essential fatty acids are at the service of your brain. Make sure your diet is providing you with a rich source of complete proteins, animal fats and healthy Omega-3 fatty acids from either marine sources or grass-fed animals. Nourish your food by reducing your intake of Omega-6 fatty acids, processed and refined foods and sugar and watch your brain fulfill it’s potential.

By genki-do on 07th Nov 2012

What is ‘healthy’ when it comes to food? Unfortunately, like beauty; health seems to be in the eye of the beholder. However, if you’re actively trying to reduce your bodyfat in a constructive way, then ‘healthy’ needs to conform to a much tighter definition. 3 Meals of Bagels, Cereals and pastas, garnished with sides of dessert (e.g. ‘fat-free’ or sugar-loaded, fruit yoghurt) and bolus doses of fruit will simply not get you the results you want. Especially if these results are to be TRULY lean. If you want to look like a fitness model, then you have to eat and train like one regardless of gender. By the same token, it seems there is a large portion of the ‘dieting’ populace that seems to be taking their energy intake to dangerously low levels because they’ve been brainwashed by the message of ‘low calories & low fat = weight loss’. However, neither of these approaches seem ideal in my opinion. But, there’s so much processed junk out there - it’s impossible to eat healthy (you might say). Baloney! The above image shows my diet as it stood before my European vacation. By eating natural, unrefined & unprocessed whole foods and regularly training with intensity I dropped to 10% bodyfat without this being my aim (see display picture).  Why am I posting such ‘useless’ information? Well, number 1 - it seems half of Tumblr is doing it, so why can’t I? But more importantly, I wanted to demonstrate that it is possible (even in today’s society) to eat a diet which is free from refined and processed foods and that starvation is not they key to your weight loss. By the same token, I wanted people to understand that while a moderate amount of carbohydrates are healthy, even these should be as close to unrefined and ‘WHOLE GRAIN’ as possible for maximum results. In fact, if you’re not performing exercise which depletes your glycogen stores then I would go so far as to suggest that your carbohydrate intake should come solely from vegetables and low-gi (low fructose) fruit and the bulk of your diet should come from proteins and healthy fats. Feedback and thoughts are definitely welcome!

What is ‘healthy’ when it comes to food? Unfortunately, like beauty; health seems to be in the eye of the beholder. However, if you’re actively trying to reduce your bodyfat in a constructive way, then ‘healthy’ needs to conform to a much tighter definition. 3 Meals of Bagels, Cereals and pastas, garnished with sides of dessert (e.g. ‘fat-free’ or sugar-loaded, fruit yoghurt) and bolus doses of fruit will simply not get you the results you want. Especially if these results are to be TRULY lean. If you want to look like a fitness model, then you have to eat and train like one regardless of gender. By the same token, it seems there is a large portion of the ‘dieting’ populace that seems to be taking their energy intake to dangerously low levels because they’ve been brainwashed by the message of ‘low calories & low fat = weight loss’. However, neither of these approaches seem ideal in my opinion. But, there’s so much processed junk out there - it’s impossible to eat healthy (you might say). Baloney!

The above image shows my diet as it stood before my European vacation. By eating natural, unrefined & unprocessed whole foods and regularly training with intensity I dropped to 10% bodyfat without this being my aim (see display picture). 

Why am I posting such ‘useless’ information? Well, number 1 - it seems half of Tumblr is doing it, so why can’t I? But more importantly, I wanted to demonstrate that it is possible (even in today’s society) to eat a diet which is free from refined and processed foods and that starvation is not they key to your weight loss. By the same token, I wanted people to understand that while a moderate amount of carbohydrates are healthy, even these should be as close to unrefined and ‘WHOLE GRAIN’ as possible for maximum results. In fact, if you’re not performing exercise which depletes your glycogen stores then I would go so far as to suggest that your carbohydrate intake should come solely from vegetables and low-gi (low fructose) fruit and the bulk of your diet should come from proteins and healthy fats.

Feedback and thoughts are definitely welcome!

By genki-do on 06th Nov 2012

We are often told that diet and exercise are the panacea to many of the diseases we face as a society today. However, a recent systematic review & meta-analysis from the University of Leicester examining the association of sedentary time with diabetes, cardiovascular disease and cardiovascular & all-cause mortality, suggests that 30 minutes a day may not be enough to stave off these conditions. Their results, based on 18 studies with nearly 800,000 participants found that the greatest sedentary time (compared with the lowest) was associated with a 112% increase in the Relative Risk (RR) of diabetes, a 147% increase in the RR of cardiovascular issues and a 49% increase in the risk of death. The researchers concluded that the total time spent sitting is associated with an increased risk of all of the adverse conditions they investigated, but that the strength of the association is most consistent for diabetes. Interestingly, these effects were found independent of exercise. In retrospect, this makes sense. In today’s increasingly sedentary society, it is suggested we spend 30 minutes a day exercising. However, the question then becomes ‘what are we doing with the rest of the 23.5 hours in our day’? If this time is spend in a sitting position in an office, on public transport or in cars for the work-home commute and then on the couch in front of the television or computer for our ‘leisure’, then such results may come as no surprise. When we think about our evolutionary origins as hunter-gatherers, our bodies were never designed to be sitting for such prolonged periods. Our ancestors roamed the plains and fields in search for food & shelter, and would have spent significantly less time in a sedentary position when compared to us. The above image should give several tips on how you can start incorporating the standing posture more in your day (perhaps towards greater overall health), however; I challenge you to find other novel ways of decreasing sitting time. While it may be a slightly unusual change at first, you’ll soon find that it is a refreshing & energizing break from constantly being hunched over a work desk or keyboard! Reference: Wilmot, E. G., Edwardson, C. L., Achana, F. A., Davies, M. J., Gorely, T., Gray, L. J., Khunti, K., Yates, T., & Biddle, S. J. H. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55(11), 2895-2905.

We are often told that diet and exercise are the panacea to many of the diseases we face as a society today. However, a recent systematic review & meta-analysis from the University of Leicester examining the association of sedentary time with diabetes, cardiovascular disease and cardiovascular & all-cause mortality, suggests that 30 minutes a day may not be enough to stave off these conditions. Their results, based on 18 studies with nearly 800,000 participants found that the greatest sedentary time (compared with the lowest) was associated with a 112% increase in the Relative Risk (RR) of diabetes, a 147% increase in the RR of cardiovascular issues and a 49% increase in the risk of death. The researchers concluded that the total time spent sitting is associated with an increased risk of all of the adverse conditions they investigated, but that the strength of the association is most consistent for diabetes.

Interestingly, these effects were found independent of exercise. In retrospect, this makes sense. In today’s increasingly sedentary society, it is suggested we spend 30 minutes a day exercising. However, the question then becomes ‘what are we doing with the rest of the 23.5 hours in our day’? If this time is spend in a sitting position in an office, on public transport or in cars for the work-home commute and then on the couch in front of the television or computer for our ‘leisure’, then such results may come as no surprise.

When we think about our evolutionary origins as hunter-gatherers, our bodies were never designed to be sitting for such prolonged periods. Our ancestors roamed the plains and fields in search for food & shelter, and would have spent significantly less time in a sedentary position when compared to us. The above image should give several tips on how you can start incorporating the standing posture more in your day (perhaps towards greater overall health), however; I challenge you to find other novel ways of decreasing sitting time. While it may be a slightly unusual change at first, you’ll soon find that it is a refreshing & energizing break from constantly being hunched over a work desk or keyboard!

Reference:

Wilmot, E. G., Edwardson, C. L., Achana, F. A., Davies, M. J., Gorely, T., Gray, L. J., Khunti, K., Yates, T., & Biddle, S. J. H. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55(11), 2895-2905.

By genki-do on 05th Nov 2012

Don’t Be A Sucker: Liposuction Is Not All It Promises

Nobody can argue that the desire to instantly gratify wants and needs is not deeply rooted in today’s society. We want results, and we want them NOW! The free market economy (bless it’s cotton socks), is quick to take it’s lead from the ‘consumers’ (a.k.a. you and me) and shortcuts become possible where previously only effort and patience existed. However, what seems like a good idea at the time, can often lead to unforeseen consequences down the track … A truth we’re seeing more and more as science develops its understanding of the effects of pesticides & cosmetic chemicals, GMO, etc. So it is, that what is first touted as a miracle solution to a global problem becomes fraught with complications, as the cost  of it’s use (largely to our health) begins to outweigh the benefits.

Liposuction … The Miracle Cure to Obesity:

     

The instant gratification of liposuction surgery has made it one of the world’s most common cosmetic procedures. Since it’s introduction in 1974, the technique has become a practical solution for shaping fat depots not amenable to lifestyle modification. Sounds like the perfect solution to a difficult to manage problem! Indeed, many people do believe that the result of liposuction are permanent. However, a number of animal studies, anecdotal reports & preliminary human data suggest otherwise!

Liposuction … What You’re REALLY Paying For:

Strong evidence now exists to suggest that adipose tissue (fat) restores itself to baseline level (the point it was at BEFORE surgery), when it is removed using liposuction. Via a physiological mechanism that is yet unknown to scientists, the bodies of those who elected to undergo surgically induced fat-loss, restored the imbalance between adipose tissue and fat-free mass! Fat reaccumulated in the abdominal region (whether it was taken from there or not), and more slowly in the hip and thigh region (the points of surgery). This process continued until, at the 1 year mark, total body fat percentage did not differ between those who underwent the procedure and the control group. What was even more worrying is that, as if in an effort to protect homeostasis, the body hid fat deposits deeper into the bodies of the liposuctioned women. This resulted in higher levels of visceral fat (between the organs), which we know are associated with heightened levels of inflammation and insulin resistance, as well as other metabolic pitfalls.

The Point of This Being …

Apart from the fact that liposuction is clearly not a miracle cure to shedding the first OR last few pounds or weight, the most important take away is that YOUR BODY IS NOT STUPID! How often do we make the mistake of believing that we’re smarter than mother nature? Whenever you’re thinking of opting for an ‘easy way out’ always remember that your body and it’s regulating systems evolved over millions of years to form a perfectly functioning mechanism. The foreign substances with which we poison ourselves, and the methods we use in our vain efforts to comply with the ‘in vogue’ body weight / shape are simply not in the body’s vocabulary. You’ve only got one body, and the warranty sucks - so make sure you take care of yourself from the get go! 

Reference:

Hernandez, T. L., Kittelson, J. M., Law, C. K., Ketch, L. L., Stob, N. R., Lindstrom, R. C., Scheringer, A., Stamm, E. R., & Eckel, R. H. (2011). Fat redistribution following suction lipectomy: Defence of body fat and patterns of restoration. Obesity Journal, 19(7), 1388-1395.

(Source: genki-do)

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