Genki-Do: The Healthy Way

Haven’t drawn in a few years - not a bad start :)

Thu, 11 Apr 2013 00:12:25 -0400

Haven’t drawn in a few years - not a bad start :)

Question Time!!

Wed, 20 Mar 2013 03:50:15 -0400

A List of The Most Common Acidic and Alkaline Foods

Sat, 05 Jan 2013 19:51:27 -0500

The western diet typically focuses foods which are high acidic. This can cause health issues in the long-run. Learn which foods are alkaline and acidic as well as some practical tips on how to structure your meals to restore internal pH. An important article for anyone concerned with their health, structuring the ideal diet and getting the most from their performance!

http://genki-do.blogspot.com.au/2013/01/acidic-or-alkaline-know-your-foods.html

Super Spirulina: Nutritional & Therapeutic Benefits

Sat, 05 Jan 2013 18:07:49 -0500

Packed with protein, vitamins, minerals and various other nutritional goodies - Spirulina is truly one of nature’s ‘super foods’. Find out about what nutritional benefits spirulina could provide, as well as it’s use in treating various medical conditions from obesity, to renal toxicity!

http://genki-do.blogspot.com.au/2013/01/super-spirulina-nutritional-therapeutic.html

The Benefits of Stevia as a Sugar Substitute

Thu, 03 Jan 2013 17:49:44 -0500

Stevia is a wonderful non-caloric, natural sugar substitute. Read about the benefits of stevia, what it could do for you and make the switch today!

http://genki-do.blogspot.com.au/2013/01/stevia-sugar-substitute-for-health.html

We've Moved To Blogger

Sun, 30 Dec 2012 00:57:55 -0500

Hi y’all, the move is official - genki-do has moved all content and is now posting from http://genki-do.blogspot.com.au … Anyone who is interested in genuine, evidence based health and fitness tips as well as those who are currently following my blog can subscribe to receive emails of my articles on the website - you don’t even need to be a Blogger member! Don’t deprive yourself of the possibility for new and interesting information - visit us today! You won’t be disappointed

Curcumin: A Potential Fluoride Shield

Mon, 17 Dec 2012 23:27:49 -0500

The Fluoridation of drinking water has been hailed as one of the greatest band-aid solutions *ahem* medical successes of the 20th Century. Despite increasing concerns that the popular distribution of fluoride in drinking water and food may result in adverse health effects (Cicek et al., 2005), the Dental Associations of the world (including the ADA) are unwavering in their defence of the process of water fluoridation.

I don’t question sodium fluoride’s efficacy in the prevention and control of dental cavities. However, it seems that the focus on dental hygiene appears to be impairing the medical orthodoxy’s ability to see the forest of greater human health risks including heart disease, obesity, depression and IQ deficits in children, for the trees. Fluoride ions can easily spread from the lungs and the gastrointestinal tract to the blood which means anyone concerned with more than just preventing cavities should be interested in methods of either reducing their consumption of the substance or counteracting it’s effects.

The Wonder Spice?

Curcumin has a long history of use as a medicinal food due to it’s anti-inflammatory, antioxidant, chemoprotective and chemotherapeutic activities. But recent research suggests that curcumin may also have genoprotective effects against sodium fluoride induced genotoxicity (Tiwari & Rao, 2010).

The Study …

Several studies have attempted to evaluate exactly HOW protective curcumin is against the oxidative stress caused by fluoride in the kidneys of rats. According to the results, 1 week daily exposure with sodium fluoride at 600 ppm (parts per million) through drinking water caused abnormality in the kidneys of the rates. Without going into too much medical jargon, treatment with curcumin at doses of 10 and 20mg/kg (equivalent of 1.62mg & 3.24mg/kg of curcumin in humans) restored the activity of various enzymatic antioxidants and normalized other markers in the rat kidney tissues.

The Take-Away:

Unlike the rats in this study, the Australian Dental Association only subjects us to drinking water that contains fluoride levels of 1ppm. However, lets take this in conjunction with products such as toothpaste, which contains between 1,000ppm and 1,450ppm of fluoride as well as almost anything we eat or drink (see http://www.fortcollinscwa.org/pages/fluoride.htm).

Here, the relevance of this study becomes somewhat more poignant. I, for one, don’t think that daily supplementation with a mere 275.4mg of curcumin (3.24mg*85kg for an average male) is a large price to pay for the benefits it seems to offer.

Naturally, more toxicological studies on this natural product are needed. However, the potent protective effects curcumin offers in a wide range of health-related areas makes it a product that should be a consistent staple in your spice rack.

Note: Remember to always buy organic, even when it comes to herbs and spices to ensure you’re getting the best quality product and the most ‘bang-for-your-buck’!

References:

Nabavi, S. F., Moghaddam, A. H., Eslami, S., & Nabavi, S. M. (2012). Protective effects of curcumin against sodium fluoride-induced toxicity in rat kidneys. Biol Trace Elem Res, 145(3), 369-374.

Cicek, E., Aydin, G., Akdogan, M., Okutan, H. (2005). Effects of chronic ingestion of sodium fluoride on myocardium in a second generation of rats. Hum Exp Toxicol, 24, 79–87.

Tiwari, H., Rao, M. V. (2010). Curcumin supplementation protects from genotoxic effects of arsenic and fluoride. Food Chem Toxicol, 48(5),1234–1238.

Oh wow, I just couldn’t resist posting this!

Sat, 15 Dec 2012 17:19:31 -0500

Oh wow, I just couldn’t resist posting this!

Hi All, The New Blog Is Coming Along - Take a Look!

Sat, 08 Dec 2012 00:39:48 -0500

Hi all,

Once again - FYI, I will be moving my Tumblr blog to -

http://genki-do.blogspot.com.au/

I am currently in the process of moving over all of my posts so anybody who would like to catch up with my articles but doesn’t want to move through the archives can easily subscribe to receive either emails or RSS updates and you don’t even need to be a member of Blogger!

If you found my tips and posts useful or interesting I do suggest joining the mailing list so I can keep in touch with all of you in future! I’d love your feedback and comments on the new blog as well!

To My Wonderful Followers: Genki-Do Is Moving!

Mon, 03 Dec 2012 20:21:00 -0500

Just a heads up to everyone - this blog will be moving to the Blogger platform within the next few days. Tumblr, while wonderful, is an extremely visual medium & I feel that Blogger will be a more appropriate platform from which to post the lengthy text articles I do so love to write :)

I hope that you will continue to follow Genki-do on it’s new place in the Blogger world and that you’ll all continue to find informative, evidence-based health / fitness tidbits that you can take with you and apply to your daily lives.

… And yet more reasons to avoid McDonalds present...

Sat, 01 Dec 2012 18:56:46 -0500

… And yet more reasons to avoid McDonalds present themselves. The skepticism with which we treat McDonalds & Burger King / Hungry Jacks should apply to ALL fast food establishments. Remember, ALWAYS choose fresh, whole foods over convenience.

Figure 1: The workstation of the future (we should hope). The...

Sat, 01 Dec 2012 18:29:25 -0500

Figure 1: The workstation of the future (we should hope). The human body is designed for standing, not sitting. Standing not only improves balance and strengthens the legs, but is also better for your back. For you fitness fanatics, note that standing burns more calories than sitting. Moreover, recent studies have found that individuals who sit for greater periods (as compared with people who stand) have a much higher chance of all-cause-mortality (death), cardiovascular disease, diabetes and a host of other illnesses, irrespective of daily exercise!

Many notable visionaries are renowned for working while standing including; Leonardo Da Vinci, Benjamin Franklin, Winston Churchill & Vladimir Nabokov. Even Isaac Newton famously quoted - “if I have seen farther it is by standing on the shoulders of giants”.

Can’t afford organic food or fancy supplements? Standing is a cheap and efficient way to boost your overall health and longevity - so rise up out of that chair and take a stand for your well being!

Sent from my Notebook, while standing.

How To: Use Vitamin C To Defeat The Common Cold

Sat, 01 Dec 2012 18:10:49 -0500

Vitamin C is a controversial subject among both the medical and health-conscious community. There are those who swear by it’s healing effects and those that disparage it’s efficacy.

But why don’t you judge the it for yourselves?

How Vitamin C Could Help You This Winter Season:

Vitamin C intake has been found to speed recovery from upper respiratory tract infections in young people. Individuals who supplemented with hourly doses of 1,000mg of Vitamin C for six hours (6,000mg in total) and then continued to take thrice daily doses of 1,000mg thereafter exhibited an extraordinary 85% decrease in cold and flu symptoms compared to those who took the conventional pain relievers and nasal decongestants for their symptoms.

Personally, I use a high quality Vitamin C supplement (Ascorbic Acid) daily to supplement both overall health and training. As research continues into the benefits of Vitamin C, we’re seeing more and more that the pathetically low Recommended Daily Allowance (RDA) of 90mg, is enough only to prevent the onset of scurvy, but does not necessarily promote any greater degree of wellness beyond that.

Reference:

Gorton, H. C.,& Jarvis, K. (1999). The effectiveness of vitamin c in preventing and relieving the symptoms of virus-induced respiratory infections. J Manipulative Physiol Ther, 22(8):530-533.

Don’t wait until your problems overcome you. Turning your...

Sat, 01 Dec 2012 01:02:06 -0500

Don’t wait until your problems overcome you. Turning your life around may seem difficult NOW; imagine how hard it will be when all the odds are stacked against you. So, stop making excuses why you CAN’T and find some reasons why you CAN!

Grapefruit + Medication = A Recipe For Potentially Deadly Disaster

Sat, 01 Dec 2012 00:40:55 -0500

If you’re on some form of prescription medication, then the following post may well apply to you; so keep reading!

A recent review published in the Canadian Medical Association Journal has highlighted a disturbing trend in the manufacture of pharmaceuticals which has caused the number of medications with the potential to interact with grapefruit and cause serious adverse effects to increase from 17 to 43 (between 2008 - 2012 alone). This figure represents an average increase of 6 new drugs per year.

How adverse is adverse, you ask? Observed effects include death, acute kidney failure, gastrointestinal bleeding, renal toxicity and other serious side-effects. Unfortunately, there remains a lack of knowledge about this interaction in the general health-care community. Thus, it is up to you to determine whether any of your current (or new) medications are known to interact with the popular dietary fruit.

There are more than 85 drugs that may interact with grapefruit including statins (simvastatin, atorvastatin, & lovastatin) as well as some heart & cancer medication and various antibiotics. So, remember to always check with your physician and pharmacist whether the drug being prescribed to you has any interactions you may need to be aware of, either with foods, supplements or other pharmaceuticals.

Reference:

Bailey, D. G., Dresser, G., & Arnold, M. O. (2012). Grapefruit-medication interactions: Forbidden fruit or avoidable consequences? CMAJ, doi: 10.1503/cmaj.120951.

The Next (Supposed) Crisis Facing Adolescents: Muscle-Enhancing Behaviour

Fri, 30 Nov 2012 02:38:27 -0500

Media images of men and women have become increasingly muscular (see any number of ‘Fitspo’ images on Tumblr), and muscle-enhancing techniques are available to youth. Apparently, certain behaviours such as use of protein powders or shakes, changes in eating habits, and exercising more are now under scrutiny as being potential precursors in ‘unhealthy muscle-enhancement’ (and perhaps body dysmorphic disoders?), say researchers from the University of Minnesota.

The results of their recent study indicated that muscle-enhancing behaviours were common in their sample for both boys and girls. For example, 34.7% of participants used protein powders or shakes and over 90% exercised more to increase muscle mass or tone. The researchers conclude that the use of such behaviours is substantially higher than previously reported and is a ‘cause for concern’. As such, pediatricians and other health care providers should ask their adolescent patients about muscle-enhancing behaviours. Confusingly, the researchers recommend PREVENTION and INTERVENTION programs targeting such behaviours among youth.

Upon reading this article, I was lost for words … Clearly, the researchers are concerned for the welfare of the youth of today (& tomorrow) and are scared that, should the trends of ‘muscle-enhancing behaviour’ continue, we will end up with a society that looks similar to this:

However, to go so far as to suggest prevention strategies for such behaviours is akin to throwing the baby out with the bath-water. Muscle plays an essential role in the human body, without which we would look more like this:

Naturally, both pictures present an extreme case scenario. However, surely we should be promoting and touting the benefits that building muscle can have for the human body rather than preventing it. The focus should be on educating the youth of today on the realities of the ‘iron game’, rather than relegating it to the shadows in an attempt to create a society of muscle-phobes.

It is a given that body dissatisfaction is on the rise, and continues to be an issue with the impossibly high standards set by the genetically elite on the covers of both men’s and women’s magazines. However, the adolescent who seeks to build their body, to lose excess weight and gain extra muscle should be commended. Their passion and will should be tempered by providing information about the safest and best ways to maximise results, as well as support from both home and school for their new-found passion.

Teaching these kids of think critically about culture, and tackling the images presented by media sources head-on are both important in preventing the rise of body image disorders associated with muscle size & tone. Learning to have a healthy relationship with food, promoting the ‘fun’ aspect of muscle-building and affirming the success of our youth will help to promote POSITIVE body image, while reducing the chances that muscle-enhancing behaviours will turn ‘dangerous’.

Shame on you Eisenberg, Wall & Neumark-Sztainer for suggesting that building muscle is something to be feared. Obesity is already a large enough issue among the adolescent population, and I fail to see how preventing adolescents from exercising more or undertaking healthy changes to their eating habits will see this problem resolved!

Reference:

Eisenberg, M. E., Wall, M., & Neumark-Sztainer, D. (2012). Muscle-enhancing behaviours among adolescent girls and boys. Pediatrics, doi: 10.1542/peds.2012-0095.

Supplement Tip: Are you feeling physically or psychologically...

Thu, 29 Nov 2012 23:32:11 -0500

Supplement Tip:

Are you feeling physically or psychologically stressed? Well you wouldn’t be the only one. The rise of cortisol is an increasing problem in today’s fast-paced and high-tension society. As such, try fortifying your supplement regimen with Vitamin C (1,000 - 5,000mg) and Phosphatidyl Serine (300 - 1,200mg) to reduce cortisol levels and keep stress in check.

** Please note that cortisol is an important hormone and that taking it to extremely low levels interferes with functions such as glucose metabolism, blood pressure, immune function and inflammatory response. As such, it is important to always begin with the lowest recommended dose and work upward (rather than the other way around), making sure to monitor all hormone levels.

Carbs or Fats? Using Breakfast To Set Up a Slimmer Waistline

Thu, 29 Nov 2012 19:53:39 -0500

We’ve all heard the adage ‘eat breakfast like a king, lunch like a prince and dinner like a pauper’. Well, according to the research, this axiom may just be your ticket to avoiding dreaded holiday weight-gain. Smarter food choices while vacationing are vital if you don’t want your months of hard-work, dieting and exercise to vanish before your eyes quicker than you can say ‘insulin spike’. This means knowing how to metabolically set your body up for success to avoid excess weight-gain as you sight-see, shop and take in the atmosphere (& food) of the exotic locale you’ve chosen as your destination.

The Buffet Breakfast … So Many Choices: Which One is Right?

The buffet breakfast is a popular choice for many travelers as it provides the convenience of a ready meal in place of an often frustrating search for an appropriate restaurant in the early hours of dawn. As you stand taking in the sights in the dining area you’ll most likely see toast, pastries, cereals, fruits, jams & honey - the healthy (?) alternative to sausages, boiled & fried eggs, bacon and cheese. However, before you take a step towards the cereal bar to avoid the artery clogging grease (or so medical orthodoxy would have you believe) of a bacon & egg breakfast, I would urge you to reconsider.

Your first meal sets up the metabolism for the rest of the day, making it easier to burn off other foods. Consumption of a high fat meal upon waking (such as those bacon, eggs & sausages you’re about to pass up) is associated with increased ability to respond appropriately to carbohydrate meals eaten later in the day. On the other hand, eating a high carbohydrate morning meal ‘fixes’ the metabolism toward JUST utilizing carbohydrates and impairs the body’s ability to adjust metabolism toward fat usage later that day.

In the study, the mice fed a high-fat breakfast remained healthy, but those given a carb-rich breakfast followed by fatty meals closer to the end of their waking cycle gained weight and had trouble processing sugar, thereby increasing their risk of diabetes. Blood tests also raises issues with markers of heart disease and stroke.

Take-Away:

While the findings of Bray et al. (2010) certainly do not suggest that the consumption of a high-fat meal entitles you to proceed by consuming unlimited quantities of refined sugars & processed foods during the remainder of the day. However, it does give us some guidance into the ideal breakfast food. So, if you want to save your waistline (& your cardiometabolic markers) on your next holiday - take the bacon, eggs, sausages and cheese over the cereal, muesli and fruit and preserve the hard work and dedication you’ve spent on reaching your current health & fitness goals.

Reference:

Bray, M.S., et al. (2010). Time-of-day-dependent dietary fat consumption influences multiple cardiometabolic syndrome parameters in mice. Int J Obes, 34(11), 1589-1598.

Calorie Myth-Buster: Why 6 Servings of Grains a Day Won't Help Keep The Weight Away

Tue, 27 Nov 2012 06:23:30 -0500

Whenever the topic of nutrition and weight-loss arise in conversation (or in the media), it seems almost inevitable that some individual will attempt to demonstrate their indoctrination (*ahem*), excuse me … their intelligence, by bringing up the popular concept that a calorie is a calorie.

When that time arises, you may find yourself wanting to pull your hair out, bang your head against a wall or scream at the stupidity of their argument.

You can remember four words which will see you in good stead in enlightening this well-meaning soul: Kekwick & Pawan, 1956. This is by far one of my favourite studies debunking the idea that weight-loss is a magical equation of creating some calorie deficit regardless of macro-nutrient composition.

The Study:

In their study, they compared 3 diets and their effects on weight-loss in obese participants. The one most relevant to us is ‘DIET No 2’. In this condition participants were fed isocaloric diets of 1,000 calories comprising of either 90% fat, protein or carbohydrates. What Kekwick and Pawan found was that weight was lost rapidly when 90% of the calories was given as fat or as protein, but that weight was maintained during the period of the study (21 days) when 90% of the calories was given as carbohydrates. IN FACT, participants actually GAINED weight when consuming a mere 1,000 calories from carbohydrates (see Figure below).

So the next time somebody tells you to eat more whole-grains, more fruit, and more carbs when you’re trying to lose weight (after all you ‘need carbs for energy’ *rolls eyes*), you can point them to this study and query why they’re trying to sabotage your progress.

Clearly if a calorie was a calorie, people would be losing weight on diets consisting of snickers bars and apple juice. But since this isn’t happening, we need to stop subscribing to the belief that weight-loss involves 6 servings of cereal & grains daily, topped with frequent snack of fruit and start using our critical thinking to find what actually works IN our favour not AGAINST it.

Reference:

Kekwick, A., & Pawan, G. L. S. (1956). Calorie intake in relation to body-weight changes in the obese. The Lancet, 155-161

Weight Loss Tip: Managing body fat can seem like an uphill...

Mon, 26 Nov 2012 22:58:08 -0500

Weight Loss Tip:

Managing body fat can seem like an uphill battle. The above image clearly shows the advantages you stand to reap by reaching the mountain-top. Try printing this picture and strategically placing it in areas where you will be reminded of it’s significance to you. Stick it up in your pantry; your desk drawer at work; in your glove compartment; in your bag; on your computer-desk table to remind yourself to keep on fighting!