Love Thy Feet Part 1

Have you ever purchased a new pair of shoes, thinking, “God, these are going to turn some heads”? Whether they be a new pair of in-season boots, stilettos, runners or simple dress shoes, have you ever thought about what your shoes are doing to your body? How did shoes evolve from the basic straw moccasin into the essential fashion accessories that damage our feet and bodies nowadays?

The majority of people I see, as a fitness professional, experience foot problems and injuries regularly, whether it’s flat feet, regular rolling of the ankles, tight ligaments, tight dorsi-flexors etc. The cause of such pain, contrary to common knowledge, derives from the cow skin on your feet. However often when visiting a doctor, physiotherapist or even podiatrists, patients often find themselves being told to buy orthotics, or various other forms of insoles, which raise and elevate the feet in “therapeutic” ways. Don’t get me wrong for the right reasons orthotics can be a major help. For example, increasing stability in an unstable joint, preventing a deformed foot from developing additional problems and alleviating chronic pain. However, simply by changing your shoe may prevent most common problems we see orthotics used for nowadays.

Shoes make it near impossible for anyone to have a natural gait pattern (the way in which your foot moves), and yes, runners also. The biomechanics of the human foot are designed so that pressure is absorbed first through the heel, the outer foot then inner finally finishing with the toes, curling to grip the earth we walk on. Our feet are designed with over 200,000 nerve endings, one of the most concentrated areas in the body. Which means your feet are losing a war between shoe and foot, which has been rampant for a thousand years.

In 2007 the University of the Witwatersrand in Johannesburg, South Africa, released research findings in the podiatry journal “The Foot”. Conducted amongst 180 modern humans from three different population groups (Sotho, Zulu, and European), comparing their feet to one another’s, as well as to the feet of 2,000-year-old skeletons. What they found was that prior to the invention of shoes our feet were biologically healthier than they are now. In fact one of the lead researches was quoted saying that, “commercially available footwear is not good for the feet,” after the study had concluded.

Pronation of the foot, or what is commonly known as flat feet is when the muscles, which keep your arch elevated, become weak which results in a flat arch, which then can lead to referred pain in the body i.e. lower back pain or knee pain. Why does this happen? SHOES! In a pair of well padded, gel filled, cushioned, extra support runners, your feet don’t have need for proprioception (nerve endings which sense the bodies position through external stimuli), leading to a lazy and inactive foot. The good news is that the problem can be fixed through prescribed exercises and stretches to help correct the damage already done. This, accompanied with a pair of the shoes listed below will help your on your way to not only healthier feet but an easier pain free life.

to be continued…..

live long, happy and energized,
Andray Voronov

references:
www.nymag.com
www.wikipedia.com
pictures provided by clipart.com

The Crave Rave

You’re sitting at the computer, clicking here, clicking there, when you suddenly realise what’s happened. Your pupils dilate, skin tingles and the hair on the back of your neck stands tall, like a platoon of erect soldiers. You begin to sweat and grind your teeth. You’ve got a sugar craving. Searching each draw of your desk you find a stray Tim Tam from morning tea, which you kept as a reserve for a time like now. Within a flash, nothing but crumbs sit in your lap. That sick feeling in your stomach is guilt.

Why do we crave certain foods more than others? Why do we crave at all? What I’d like to explain and clarify a little more is exactly why it happens, what it means and how to reduce it from happening anymore. Wouldn’t that be great?

First of lets better understand the body. The digestive system is your bodies fuel chute for the Doc’s Delorean. It is where all fats, carbohydrates, proteins, vitamins and minerals are absorbed into the bodies blood stream, ready for use or storage for a later date. So that they absorbed by the body they must be broken down into smaller molecular structures. The digestion of carbohydrates begin in the mouth, proteins are digested through the stomach and fats are digested in the intestines.

When your digestive system isn’t working efficiently due to disease, bacteria or, more commonly, parasites (processed foods and non-organic meats are one of the highest causes behind intestinal parasites which exist in 85% of people in the 21st century) your ability to process and absorb nutrient deteriorates. This then means thats you do not take in vital nutrients needed to function efficiently. TA-DA! you have a craving.

Now I know what all the females out there are thinking, “You can’t help chocolate cravings. All women get them, especially around the time of their menstrual cycle.” However, studies have shown that chocolate cravings are caused by a deficiency in magnesium in the body. Something which happens around “that time of the month.” Magnesium can be found in raw nuts, legumes and fruits.

Other common cravings are

• Bread/toast – This is a sign you need to take in foods high in nitrogen, such as fish, meat, nuts and beans
• Alcohol – This is a sign you need to take in foods high in protein, such as meats, poultry, legumes, beans and nuts
• Oily snacks/fatty foods – This is a sign you need to take in foods high in calcium, such as leafy greens, nuts, seeds and oranges
• Carbonated drinks – This is a sign you need to take in foods high in calcium, such as leafy greens, nuts, seeds and oranges
• Tobacco – This is a sign you need to take in foods high in both silicon and thyrosine. Foods high in silicon are nuts and seeds, and foods high in thyrosine are oranges, red fruits and vegetables (vitamin C)

Thanks for reading and also thanks for the question F

Helping you better yourself

Andray

Stop Killing Yourself!, Stop Killing Yourself!, Stop Killing Yourself!

We all know that in the modern world, finding food that is free from additives is a chore. You actually have to make an effort to look for logos marking a product as “no added sugar” “preservative free” “no added salt” “no added flavourings” and “no added colours”. What happened to food just being food? MSN health and fitness have recently released a report naming the 10 top culprits which are added to common consumer items, which may be killing with each bite.

1.Sodium Nitrate (also Sodium Nitrite)
Sodium Nitrate is added to meat products such as bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to keep them looking lusciously juicy and red, and also enhancing the flavour of the meat. It has been linked to numerous cases of cancer, and Christine Gerbstadt, MD, MPH, RD, LDN, a spokesperson for the American Dietetic Association has noted that “This would be at the top of my list of additives to cut from my diet…. Under certain high-temperature cooking conditions such as grilling, it transforms into a reactive compound that has been shown to promote cancer.”
2. BHA and BHT
Butylated Hydroxyanisole (BHA) and Butylated Hydrozyttoluene (BHT) are instable chemical substances found in cereals, chewing gum, potato chips, and vegetable oils. The are antioxidants which prevent fats and oils from oxidizing and in turn going rancid. At this stage in time they arn’t definitely going to cause the mutation of cancer cells, however the risk is there.
3.Sodium Cloride
Salt may taste good, but too much refined salt with low mineral content, has some dire effects on your body. The minerals in rock salt are essential for the body and salt also help reserve food, however excessive salt can lead to cardiovascular dysfunction, leading to high blood pressure, heart attack, stroke, and kidney failure.
4. Monosodium Glutamate(MSG)
MSG is often associated with Asian foods, however it is most commonly found in soups, salad dressings, chips, frozen entrees, and restaurant food. It is an amino acid which has been linked to the damaging of nerve cell tissue in infant mice. This is bad bad stuff.
5. Trans Fats
“Trans fats are proven to cause heart disease, and make conditions perfect for stroke, heart attack, kidney failure, and limb loss due to vascular disease,” says Gerbstadt. In recent news we’ve heard a lot on trans fats and we all know that it should be avoided and research has shown that we shouldn’t consume more than 2g of tans fats per day. Even though the warning sirens are out there fast food chains and restaurants still serve many foods chock full of trans fatty acids.
6. Aspartame (Artificial Sweeteners)
OK, so where do I begin on this one? Have you ever caught yourself going for an ordinary soft drink, hesitating, then instead reaching for the “diet” alternative? Well, Aspartame, also known as “nutrisweet” or “equal” is a food additive found in low-calorie desserts, gelatins, drink mixes, and soft drinks, which when exposed to too regularly may cause cancer as shown in research in 1970 and 2007, by the the Center for Science in the Public Interest. Now I’m not saying go for the sugary drink, go for the water instead
7. Acesulfame-K
Acesulfame-K is a relatively new additive to the game. It is an artificial sweetener found in chewing gums, baked gods and soft drinks. “K” stands for the chemical symbol for potassium, 200 times sweeter than sugar, and although alternate research institutes have found it to be “harmless” in moderation, research on the new substance is thought to be biased. further reasearch is needed so for the mean time. STAY CLEAR!
8. Food Colorings: Blue 1, 2; Red 3; Green 3; Yellow 6
The FDA had previously already banned many harmful food colouring substances, however the five listed above are still used widely in foods nowadays. they have been linked to thyroid cancer, tumour formation and also bladder cancer.
9. Olestra
Olestra, otherwise known as Olean is found in most potato chips. It is a substance which prevents the absoption of fats and oils. The reason why this is harmful to your body is because this causes diarrhea, abdominal cramps and gas. The fact that Olestra prevents the absorption of fats and oils means that it also prevents functional nutritional absorption. This means that vitamins and minerals will simply pass through without being used.
10. White Sugar
Simple sugars are found everywhere nowadays. It is an effective sweetener and works as a preservative. Yet the average diet should not take up more than 10% of your daily diet, however many Australian diets now consist of 20%, 30% or even 40% simple sugars. Sugar has adverse effects on your health by leading to problems with weight control, tooth decay and blood sugar levels in diabetics; it also replaces good nutrition. To process the sugar your body needs to use vitamins and nutrients, which means that vital stores will be robbed.

The FAD diet

There’s your afternoon giggle served

So, I know that the majority of you out there HAVE tried a fad diet. Whether it be the lemon detox diet, the Atkins diet, various diets involving shakes and diets fresh from Wisteria Lane. The bottom line is that these diets DO NOT work, for the majority of people out there. They are deceptive and lead consumers on a roller coaster ride, where the human body pays the biggest price of all. If any fad diet has worked for you in the past, as soon as you allowed yourself to eat to your hearts content again, the scales swell within days or weeks, often exceeding their original position. Why does this happen? Why don’t they work? Why isn’t the world perfect? Why isn’t there a Ferrari sitting in my garage? I will attempt to answer a few key questions here in this blog.

The Cabbage Diet
This is an Interesting one. In this plan you are allowed to eat as much as you like. As long as the primary source of nutrition in your diet originates from Cabbage. The soup which you consume consists of vegetables which are high in water content, which causes your body to burn more calories to process the food than you’re taking in. The inevitable outcome is weight loss, right? No. This diet neglects to include vital nutrients your body will need to process in order to function hormonally, physically and mentally. eliminating proteins, fats and most carbohydrates from your diets WILL have dire effects in health and nutrition. However they do allow, on day five and 6, beef. According to serving suggestion, you must “eat to your hearts content” and on day seven you must “stuff yourself” with brown rice and soup. confused?

The Chocolate diet
Im not going to spend too much time on this one. Basically, eat lots of pasta, popcorn and chocolate. GREAT, if you want to feel like absolute crap. So, we know what IS allowed, what isn’t allowed

• Nuts and seeds
• Red meat
• Sodium
• Oils
• Oily fruits (avocados, olives and coconuts)
• High sugar fruits (figs, raisins etc)
• Diary product

Funny how these foods are primarily what we are always told we have to eat

The Amputation diet (Thanks to FadDiet.com)
Just for laughs

(copyright 2006 Keesha Myas)

Procedure	Estimated Immediate Weight Loss
Clip finger and toenails	1 ounce maximum
Haircut	2-6 ounces
Drastic Haircut / Headshave	4-12 ounces
Trim Body Hair	1 oz. (ladies) 3 oz. (men) 24 lbs (Greek men)
Remove a wart	1 oz.
Take a diuretic	1-3 pounds (temporary)
Take a laxative	1-2 pounds (temporary)
Colon Therapy / Take an Enema	2-3 pounds (temporary)
Poop	0-2 pounds (temporary)
Run a marathon on a hot day	3 lbs (women), 5 lbs (men) (temporary)
Amputate your arm	10-25 lbs (way too permanent)
Amputate your leg	15-45 lbs (again, not advised)
Vascetomy	none.
Take a big pee.	up to 1.5 pounds
Take a big dump	up to 2.5 pounds
Go barefoot	1-2 pounds
Go Naked	1-8 pounds (summer vs. winter)
Contact lenses vs. Glasses	0.3 pounds
No liquids all day	1-2 pounds
No food all day	2-3 pounds
No salt all day	0-1 pound
Don’t wear underwear	1 oz. (thong)-2 lbs. (granny panties)
Exfoliating face wash	nothin.
Liposuction	10 lbs maximum per surgery
Donate a kidney	3 pounds.
Breast Reduction Surgery	5-15 pounds typically.

The Lemon Detox diet
This diet has recently become a wonder, since its publicity through Beyoncès film “Dream Girls”. The victim consumes lemon, water, sugar and pepper to eliminate toxic matter in the body which results in weight loss. In this case, the body will become extremely acidic, therefore catabolic, which will lead to weight gain through rising cortisol levels and a decrease in muscle mass. This diet does not have the ability to sustain optimum functionality of the body. The lack of nutrients, oil and fats, carbs and proteins will lead to greater weight gain in the long term.

The Atkins diet
The Atkins diets works by reducing total carbohydrate intake to increase the amount of “fat stores” that your body will access for energy, thus resulting in fat loss. This diet which involves increasing good fatty foods and protein foods might work for some people, however it will not work for everyone. In most cases weight gain due to carbohydrate intake should not be blamed on the carbs themselves, rather the origin, the type and how processed it is. i.e. whole meal and white breads.

Science has proven that due to differences in DNA leads to differences in the way we look, our finger prints, the way we sound, disease susceptibility and so on. So, why should there be one generic diet which all humans must abide by? Why should people from differing parts of the world eat the same foods? This follows a philosophy known as metabolic typing, which I ,myself, am a strong believer in. Metabolic typing doesn’t looks at humans as one. It looks at the diet on a individual scale. Increasing foods of various food groups whether it be carbohydrates, fats or protein to help restore balance within the body on a cellular level. It also looks at heritage as a key player in determining an acceptable diet for any individual. For example if you are from a region in far northern Europe, your ancestors have evolved living on little or no fruit. Their primary diet, to suit the cold conditions, would be fatty foods and meats and diary (most likely goats milk and/or cheese). If you wish to know more in regards to metabolic typing send me an email or ask me any questions in our next sessions together

oh, and as for that Ferrari, my birthday is March 12th

Andray

thanks to www.FadDiet.com

Liquid Gold

Water water water water! Isn’t it catchy? The message has always been there, “don’t waste water!”

It’s pure, refreshing, diverse and vital for human survival, yet costs next to nothing to have readily available to us at the twist of wrist. And as the “8 glasses a day” debate continues (my views on the topic will be expressed at a later date), I want to look at another aspect of the topic, what sorts of water should we be drinking?

Consumer demand has seen the development of bottled water in copious chemical states. Spring water, purified water, mineral water, sparkling water, artesian water, well water and tap water, just to name a few. But what do they mean? What’s best for us?

Spring water : Originates from underground formations from which the water flows naturally to the surface. Bottled at the origin of the spring or through a borehole within the formation feeding the spring.

Purified water : Water where all bacteria and dissolved solids have been removed, leaving it in a “pure” state. Usually named by the process through which it was purified. i.e. reverse osmosis or distillation. Most bottled waters are purified waters.

Mineral water: Water that is 250 parts per million total dissolved solids. Solids that are often sodium or sulfur compounds.

Sparkling water: water that is carbonated, and contains the same amount of carbon dioxide as when it emerged from its source.

Artesian water: Originates from a well thats taps a confined aquifer (an underground layer of soft rock) which contains ground water which will raise to the surface without needing to be pumped.

Well water: Water accessible via a well due to the process of drilling.

Tap water: Water supplied to municipal houses via intricate piping systems. Usually supplied from catchments.

Now that we’ve gotten that out of the way you might notice one water that stands out, mineral water. the only water that mentions anything about “dissolved solids”. I’ve mentioned in previous articles that the body isn’t adapted to modern day society. The same principle applies to water.

Let’s take a tour back in time when nomadic humans were constantly on the prowl for food and water, moving from region to region, in search of both. Unfortunately for our ancestors, water wasn’t easy to find, and when they did, it wasn’t bottled. It was located in rivers, lakes, streams and springs. Watering holes where all water was constantly moving and running over the rocks, picking up vital minerals along the way. these minerals aid in the bodies ability to absorb water. This water wasn’t “purified” before consumption, yet our ancestors suffered no diseases like those that exist in modern society now.

So mineral water is the best for hydration. But, hold it there for one second. Drinking cold water also means that your body will have trouble absorbing the water. This is due to the fact that once any liquid reaches your stomach, the body must bring it to room temperature for absorption, which may take in excess of 1.5 – 2 hours. (Test it out for yourself next time you’re in the gym. Drink a bottle of cold water, and when you’re about to leave jump up and down and it will still be sitting in your stomach.)

So there you have it, an easy option to keep yourself hydrated for longer, without those fluorescent sugar drinks. mineral water, bottled at the source, at room temperature. However, this isn’t the be all and end all of water. you can also re-minieralise water with low mineral content by adding minerals, such as organic rock salt or a squeeze of lemon.

This topic is MASSIVE, yet often over looked. In future I will also look further into water and its therapeutic capabilties, however I greatly encourage YOU to look into it also and teach me some new things

references:

http://www.myspringwater.com/SpringWaterInformation/TypesOfWater.aspx

Living in the Age of Bisphenol A

Plastic. Since its development in the 1860’s, by Alexander Parkes, we’ve seen this amazingly diverse material mold into our houses via almost every object under the sun. From food containers to cutlery, pens and mobile phones, we’ve taken advantage of this revolutionary material and its adaptability, however was this a particularly wise move for the human race?

It’s cheap, and easy to make but at what cost?

As concluded by the the U.S. Center for the Evaluation of Risks to Human Reproduction (CERHR) and reported by senior author Scott Belcher, an associate professor of pharmacology at the University of Cincinnati, the chemical component of everyday plastic, Bisphenol A (BPA), is a major culprit behind the inefficient activity of the endocrine system. Put simply, BPA has the ability to imitate human hormones, disrupt proper hormone production, and attach itself to hormone receptors, even in low quantities.

The major fear has been BPA found in baby bottles. When polycarbonate plastic is heated the release of BPA is increased by 55 times. What does this mean for parents? As BPA enters the system it replicates the female hormone estradiol. This means that fetuses and infants are susceptible to prostate cancer, breast cancer, obesity and attention deficit hyperactivity disorder (ADHD). Since its domestic introduction, we’ve seen a dramatic rise in the adult onset of chronic illnesses, such as those above.

It’s a scary thought, but surely there’s another side to the story?

According to the Plastics Division of the American Chemisty Council BPA has no negative effects on the human body. In fact BPA can “help to improve the health and safety of consumers.” You might be thinking how exactly can polycarbonate plastic, a derivative of crude oil, improve the health and safety of consumers?

“….plastics make possible bicycle helmets and child safety seats. They’re in the airbags that protect us and the cell phones that connect us.” Valid argument, however there’s just one thing missing. Where is the independent research which shows that BPA itself has no negative effects on humans? Research in favour of BPA has been conducted by none other than the American Chemistry Council, plastic division. Research results have also appeared by pro-BPA company Polycarbonate/BPA Global Group, whose executive director, Steven Hentges, Ph.D., is a member of the American Chemistry Council.

As the debate continues I ask that you take a step back and proceed with caution. We live in the age where the chemical manipulation of consumer products is increasingly wide spread, to the point that the average human is exposed to 80-100 thousand chemicals in one life time, only 2% of which have been tested. However, the decision is yours. Do you wish to play Russian roulette with your health and that of your kids? Let me know.

Andray

Sources:
http://www.nlm.nih.gov

http://www.plasticsinfo.org

http://www.bisphenol-a.org/index.html

Cortisol vs. YOU

It’s that hour of the day again, lunch. You’ve spent the entire morning watching the clock and checking face book for a new poke or two behind the bosses back. Panicking when footsteps thump down the corridor. Now it’s time to go for that run. Time to reverse the damage the weekend “war on indulgence” had caused.

You congratulate yourself as you jog on the treadmill, sweating profusely this is the first time you’ve actually stuck with an exercise routine for longer than 2 days. You come in everyday, bash the belt for a good 45 minutes, then return after work to partake in the deafening roar which is group exercise.

You return home after a long day at work, with the boss harassing you for his monthly finance report, and the gym. You step on the scale and it hasn’t budged a millimetre. You’re understandably disheartened.

“Why haven’t I lost weight?” you ask yourself.

The answer is no secret. It’s stress.

It’s been said time and time again. Don’t stress. However, it is scarcely discussed scientifically. Here I will provide YOU with the knowledge to know understand WHY this happens.

It all begins with your body. Evolved over millions of years, the human body has dealt with gruelling circumstances from the beginning of time. Lack of food, disease, war, security, financial stability and relationships are all stressors, which have survived the test of time. The most important of which, in this situation is lack of food.

Ever heard of the theory “energy in < energy out”?

What this basically means is, you should exercise more than you eat. This is often misleading in its effectiveness because surprisingly enough the less you eat the more stressed your body becomes. This is due to your bodies’ inability to know that you’re now living in the 21st century, where food is readily available. This wasn’t always the case. We once had to hunt for our food, which would mean not eating for days on end. When this occurs in the body an automatic response system beings to operate, very efficiently I might add, and your body begins to increase the amount of fat cells. This leads to increased fat storage for survival and later use. After all, who knows when you’ll catch your next boar?

The unfortunate fact about this “security” mechanism for women is that the female body has a far greater efficiency in storing fat, than the males. This is due to the natural cycle of life. Women are the givers of life, and therefore the future of the human race. Men matter less when it comes to survival of the species.

Andray