“Gone out for a lunchtime run”

Image: Michal Marcol / FreeDigitalPhotos.net

1. The Cardio Commute

This is the most obvious and one of the most effective options on the list. I recently moved a few miles further away from work, which has forced me to look at my options for the daily commute.

Driving brings the stress of traffic, increasing petrol prices and not to mention, parking and public transport prices are always rising. So, to beat these problems, I am currently running the 5-mile commute to work around 6-7 times per week in total. To save overloading my legs and joints, I take the train when I feel I need the rest or the weather is awful.

The benefits of running/cycling to work are many including saving time, saving money, burning calories without noticing and boosting energy levels for the day!
What I particularly like about running to work is that it gives me time to think and the usual mental pitfalls of training are not there because you need to reach your destination (work!) on time. I appreciate that running to work is not an option for everyone but cycling often is, so exercising on your daily commute really can be a life changing choice! If the lack of changing facilities at work stops you from building up a sweat while commuting, there is surely some scope for you to walk further as part of your commute (e.g. parking further away from the station – yes time is pressure, but every little helps in the short, dark days of winter).

2. The TV warm down

Though I don’t like to admit it, many of my evenings are spent in front of the TV relaxing. They say our brain activity is as close to its levels of death when we watch TV as it ever will be while we are alive – that’s a sad thought but let’s face it, few of us are going to give up our addictive TV habits.

Given my increased running load (as above), stretching has become very important to help me avoid injury. It is easy to do some floor work whilst you watch TV. The stretches are best if they are gentle and held for longer periods of time given that sitting watching TV leaves the muscles cold and not very elastic – you have to ease them in. Again you are using up calories and doing something beneficial without really noticing the time pass by.

3. On your feet…and off them

We burn more calories when we are on our feet as our core muscles are permanently engaged to stabilise us – there is no solid chair to do all of the work. And so…it can be as simple as creating the need to get out of your chair more often during the day. Drink refills are an obvious choice – by only keeping a cup of water on your desk as oppose to a larger bottle, you will need more refills, which should mean leaving your seat more often. Further, topping up those fluid levels more regularly results in more toilet trips and more exercise when you would otherwise just be sat down.

Even when we are sat stationary, try to focus on tensing your abs a couple of times a day, by inhaling right to the pit of your stomach and slowly exhaling whilst pulling in your abs. Then there is the tensing of the glutes – classic stationary sculpting techniques just don’t do it too often or obviously or you may start to get some funny looks in your direction!

None of these ideas are complicated or hard to do but they really can increase our daily calorie consumption and help to keep a healthier mind. Before you know it, you can be increasing daily exercise levels without hitting the gym and feeling like your training. It is only a matter of habit.

Please do share any other ‘sneaky’ ways you have been increasing your daily exercise levels in 2012!

How to fit more exercise in to your day is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. How Should You Set Your Exercise O’Clock?
2. The Benefits of Group Exercise to Smash Your Fitness Goals With Others

BUT in keeping an open mind…

When given the opportunity by growing supplement company Bio-synergy, I decided to put my own beliefs to the test as besides dabbling in whey protein and creatine in the past, I have shunned supplements in favour of whole foods.

Bio-Synergy’s Fat Loss product: Thermogen

What is Thermogen?

One of the reasons I took on this trial is partly because Bio-Synergy’s credentials are impressive and the product is comprised of 100% natural ingredients. The company has been pioneering in the British health supplement market with a whole raft of industry awards to its name. It’s Skinny Water has been favoured by Hollywood stars for example.
Further, its products have been used by professional sports teams including the British & Irish Lions, Formula 1 teams and the Commonwealth Games. This is quite an impressive portfolio…

Thermogen’s listed ingredient are:

• Thermogen Proprietary Herbal Blend (450mg per pill) - Yerba Mate, Guarana Seed, Kola Nut
• Gelatin (Capsule Shell)
• Magnesium Stearate

Bio Synergy’s claim for its fat burning product is quite rightly qualified – ‘Used in conjunction with a fat burning regime they will help you achieve your goals more effectively than almost anything else you have tried.’

This is a qualification on the ‘Get Ripped’ claim. It is nice to see the company clearly state this on their marketing material for the product because lets face it the only way to get ripped in a healthy way is through exercise and the company is bringing this to the consumer’s attention.

The Proprietary Herbal Blend contains Yerba Mate. Yerba Mate is one of the holly family most widely cultivated from the forests of central South America (Brazil being the biggest producer).  I remember travelling that part of the world and seeing locals drinking this stuff from strange looking wooden cups! The key property we are interested in here is its acclaimed ability to prolong the effects of thermogenesis (fat burning).

Yerba Mate contains 196 chemicals! These include Vitamins A, C, and E, calcium, magnesium, iron, potassium, and selenium and 11 polyphenols (powerful antioxidants). Of most interest if the chemical “mateine”. Like caffeine, mateine is a xanthine but it works in harmony with the central nervous system, calming the body and mind. Mate typically contains less than a third caffeine content compared to ground coffee.

Mate has been shown to increase energy, endurance and fat burning in humans. Research indicates the intake of yerba mate to be most effective at 500 to 1,500 mg daily two to three times evenly throughout the day. Clearly Mate is a key fat loss component in Bio-Synergy’s herbal blend. Moving back to Bio Synergy, one pack contains 120 tablets of 450mg content each, which makes one month’s supply if you take 3 per day. At £29.99 for this quantity it is not a cheap option but I think 1 pack could last over 1 month.

In my trial, as Bio Synergy recommend, I took the supplement before meals and/or exercise. Often this included, first thing in the morning before running.

Get Ripped! – Really?

Biosynergy claim their Thermogen supplement can get you noticeable results in 1 month! This (like many others) is a bold claim from a supplement provider.

As part of my Rule Free Fitness lifestyle, I like to stay lean, fit and healthy year round. This is easier and more sustainable that yo-yoing between being overweight and your target weight. It is therefore hard for me to remove any ‘stubborn’ fat given my relatively low body fat percentage already. Yet despite this I was actually shocked to reduce my body fat from 8.8% to 8.0%. This measurement was taken on an electronic weighing scale so there will obviously be a slight degree of inaccuracy but the result certainly does not suggest that supplementing with Thermogen has had no positive fat burning effect over the course of 1 month.

Given my already lean physique 0.8% fat loss is fairly significant and noticeable. Equally, given the lead up to Christmas, I have been tempted by less than perfect foods and my alcohol consumption has increased. Whilst my diet has not been as good as it could have been to promote fat loss, I have kept up my regular exercise as suggested by Bio Synergy to get the most from their supplement – as mentioned earlier this I believe is crucial to everyone’s fat loss goals. It is impossible to state that this fat loss was caused by Thermogen alone as I am not testing in laboratory conditions but I have not had any negative side effects.

There is an added psychological benefit when we supplement. Personally I found this with protein when trying to build muscle and now with Thermogen for fat loss. My workouts have been intense over the past month as after using the product my mind is asking my body to get the most from this fat loss opportunity. This is down to the individual but even if not convinced on the actual fat loss effects of such a product – the mental impact is something you can have control of and should not be underestimated.

Final words

I would suggest that research has shown Yerba Mate to be an effective natural fat loss aid. Bio Synergy have therefore sought to combine this with other natural ingredients to maximise the fat loss potential in its product Thermogen. Though not entirely conclusive in my eyes, if you have hit a fat loss plateau then Thermogen may certainly be worth a closer look but I would once again reiterate that exercise and diet are always going to be the foundations to successful fat loss.

Thermogen may not work for everyone as other components of your diet will need to be healthy but Bio-Synergy have rigorously tested their product and whilst it is not cheap, it may help you reach your fat loss goals more quickly. As with any supplement you should take care before using it and seek medical advice where necessary.

Should you supplement for Fat Loss? – Bio-Synergy Thermogen on Test is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Cardio Fasting For Fat Loss
2. Sustainable Fat Loss and Fitness in the New Year
3. Energy Shots – Put some Voltz into your workouts!

I have previously written of the health benefits of coffee.

Despite any mixed emotions towards this addictive substance, my coffee passion continues! Coffee has been part of my diet (and used as a training aid) for a couple of years now and I feel qualified to make some general observations:

• The caffeine stimulant it provides can enhance the intensity of my training and performance. (Interestingly, news reports have just suggested that high caffeine coffee from the high street may be excessive for pregnant women!)
• Sticking to just 1-2 cups per day has not interrupted my sleep pattern (I do not drink coffee after 4pm normally though)
• I primarily stick to organic produce to avoid any negatives of fertilisers used in growth.
• There are so many varieties out there it is hard to find a favourite and you can be just as choosy as spending on fine wines!

Kopi is the Indian/Malay word for coffee. You may have heard it before from the name ‘Kopi Luwak’ (or civet coffee) – one of the world’s most expensive coffees in which coffee berries are consumed by a civet cat and passed through their digestive tract before the end product reaches your cup! Us humans go to great lengths to drink great coffee…clearly. Anyway, on to Kopi the coffee company.

What do you get from Kopi each month?

Kopi’s aim is to bring us single-estate coffees from around the world – something that every coffee connoisseur would want to experience.

This is done through a monthly mail-order service in which Kopi selects its ‘star’ bean of the month to provide to its customers. You can sign up for one, six or twelve months and choose either whole beans or preground coffee at around £7-9 per month.

It comes in a small box complete with information about exactly where your coffee of the month has come from and even some serving suggestions. For example, it is best not to pour boiling hot water over your coffee so as to scald it and affect the natural flavour – better to let your boiled water cool for a couple of minutes and then pour over the coffee!

Coffee straight to your door – hmm very tempting indeed. As with all quality food produce it is settling to hear the story behind the bean…
-A team of professional Kopi coffee gurus who are said know first hand the world’s best coffee regions and farmers seek out an exciting coffee prospect for the month. Kopi argues that these guys work at a level supermarket buyers just don’t! (i.e. you won’t find Kopi coffees in food aisles).
- The selected beans are ordered and it is on to the roasting. Roasting coffee is an art; the actual roasting takes just minutes and getting it wrong can ruin the entire order. Kopi uses a UK-based boutique roaster to get the best roasting service it can.
- The coffee is packaged up and sent to the Gourmet coffee lover to enjoy!

Kopi pays premium prices for premium coffee to premium growers

If you opt for Kopi coffee, then Kopi are confident that the producer is being looked after. I feel quite strongly that organic coffee is best for our health but the sustainable nature and reinvestment to the growers is important too. Kopi cannot promise fairtrade organic coffee every month but justifies this on the basis that:

1. Fairtrade only certifies co-operatives which excludes many superb growers and smaller farms who like to sell direct – high quality small family farms would therefore be excluded if only Fairtrade stamped ones were selected.
2. Fairtrade is tied to the commodity price to secure a minimum to the growers. The market price for a long time (18+ months as of October 2011) has been consistently well above the minimum price.
3. Kopi strives for a symbiotic relationship with the growers to create a sustainable business model for everyone involved.

Kopi coffee certainly tastes good and the packaging and presentation suggests quality and care. It may be a bit of a luxury in today’s tough economic conditions but one that could be justified for the serious coffee fan.

Gourmet Coffee – Grab a cup of Kopi is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Should you Make Coffee your Companion?
2. Should you supplement for Fat Loss? – Bio-Synergy Thermogen on Test
3. Energy Shots – Put some Voltz into your workouts!

Image: FreeDigitalPhotos.net/Digitalart

The big picture – how to run efficiently

I once read a quote of a famous sprinter, who described sprinters like ducks – it is all controlled above the waist but from the waist down, it gets messy (like a ducks legs under water!). I suppose this is true in some respects as good, efficient runners commonly have a nice compact and controlled upper body when running.

It would be obvious to think that your running style will differ depending on the distance and speed you wish to run e.g. sprinters take long strides with big arm swings and long distance runners shorter ones. Interestingly though, studies have show that sprinters can gain speed through the same principles of efficiency as runners through a compact running style.

Our running technique is not normally something we think about – from a young age we just run as nature intended.

Technique Focal Points

You are likely to find gains if you look a bit more closely at the following when you run.

Arms – Compact is king when it comes to our arms. An efficient and coordinated arm motion that keeps your elbows bent at 90 degrees and does not take your arms down past your waist should be the aim. Concentrate on letting your arm movement flow from the shoulder.

Hands – This is definitely personal preference but I like to keep ‘soft hands’ with thumb and fingers touching but not fully clenched fists.

Head – I like to imagine that there is a ceiling not to far above my head when I run. This keeps you moving forward instead of bouncing up and down too much! Equally, if you move laterally quite a lot then imagine walls to either side of you to keep you running in a straight line.

Core stability – We all know that our running technique can fall apart when we are tired. A strong core will allow you to maintain good form for longer. It is core muscles that stabilise the pelvis to efficiently transmit our forward force and keep good efficiency. I like to lead with the chest to stop me from hunching over when I am tired and keep my shoulders relaxed. Improve your core strength with stability exercises such as the plank.

High Cadence – When you look at the Brownlee brothers in triathlon or Haile Selassie, these guys run with high cadence – that is a quick foot turnover (e.g. 180 foots strikes per minute). It is not easy to do right away and will take more energy but over time, it minimises the stress on the joints from running and can speed you up! You can put intervals into your runs where your focus on running with high cadence for a short stretch, say 3 minutes. Gradually build up this time until it becomes your natural style.

Mid-foot strike – I have covered the barefoot running movement already but our foot strike is a key element to running technique. Some of the best endurance runners are still heel strikers and it is not easy to change your natural style. From a pure efficiency viewpoint though, heel striking can act as a brake whereas striking mid-foot (i.e. foot landing under your centre of gravity) does not impeded your momentum. Adapting to a mid-foot or even fore-foot running style takes time because it relies upon different leg muscles which may be underdeveloped, so this move should only be made gradually.

Remember – any energy that is spent not helping to propel you forward is wasted energy!

Working on Technique During Runs

The off-season is the ideal time to incorporate some running technique work into your training. However – the above is quite a long list so you can only focus on one element at a time. It is effective to focus on one technique element for a few minutes, for example, asking yourself are my arms moving efficiently or wasting energy? The aim is to make your natural running habits the most efficient ones!

That said – exceptions (such as Paula Radcliff) show that we all have unique styles of running which must above all be dictated by what is comfortable.

How to improve running technique is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Barefoot Running: Bonkers or Brilliant?
2. How to Stop Blisters? RunBreeze Could Help You!
3. 2010 Virgin London Marathon Training – PART I: Is It Good For You?

I have written about the general health benefits of natural coconut water from young coconuts for LMD Fitness already.

As a quick recap – we should all get some coconut water in us because:

• It is known to be antiviral, antibacterial, anti-inflammatory and high in antioxidants making it a great detox aid. In fact it has been used in medicine as an intravenous fluid (i.e. can be put straight into the human blood stream!)

• Bursting with vitamins, minerals and other nutrients, it is nature’s energy drink. With less sugar compared to most sports drinks, and  more Potassium, Calcium, and Chloride, it is usually a better choice to rehydrate, and boost energy levels.

Coconut Water ‘from concentrate’

Seeing the words ‘from concentrate’ on a product normally makes us think in a negative way – perhaps assuming that it would be nutritionally inferior to a pure product. With Zico’s coconut water however, there is good reason for making it from concentrate. They have opted to ship only concentrated product so that it can be made and packaged domestically. ‘From concentrate’ usually only involves adding back in the water which was originally removed and should not negatively impact the nutritional content.

ZICO on Test

Zico source young coconuts from Latin America, Indonesia and Asia and each of these combines to form unique flavoured coconut water. This option has been taken to allow for a lower caloric content than coconuts purely sourced from Brazil and a more rounded balance of electrolytes. Like apples, different types of coconut have a different nutritional make up. Let’s have a closer look at that nutrition then:

• 569mg potassium – far more than your banana!
• 5 essential electrolytes: sodium, magnesium, calcium, potassium and phosphorus – these are essential to replenish during and after tough physical activity.
• Low acidity (pH5) – Less dental damage than other sugary, acidic sports drinks perhaps…
• Zero fat, cholesterol and added sugar.

On test Zico performed well. The taste of the original flavour that I had was fairly neutral and easy to drink. It was neither too sweet or too bitter. I drank half a bottle beforetriathlon swimming training and half a bottle after. No cramps to report during a tough swim and perhaps that is down to the wonderful potassium content of this healthy drink.

Zico also comes with other natural flavour varieties: Mango, Passion Fruit Chocolate, Pineapple, Lima Citron, and Pomberry. The flavour is added by natural flavour essences, so no worries there!

ZICO – the company

So I did some digging and found that real life athletes are behind the idea of ZICO. This is a positive thing because I think a product always carries more weight if its creator is the same type of person as the intended target audience. This is especially true when it comes to nutrition. Our body is the engine we need to fuel so we only want to put the decent stuff inside us. I figure that if these guys at Zico drink this stuff to fuel their active lifestyle then they must believe in their product.

Just as impressive is the ‘Zico Team’ which consists of lots of high profile endurance athletes who gladly drink Zico to fuel their demanding training schedules. The ultimate running man, Dean Karnazes is one of these people!

The Zico plastic bottle is convenient but you may question its green credentials. I have actually found that it has a smaller carbon footprint than their tetra pack alternative and is recyclable too. It fits easily in the hand and has not been a hindrance to carry while running.

Clearly these guys care about their coconut water and take pride in sourcing the best young coconuts for us.

You can buy your Zico online at Amazon and GNC and at Zico’s store

Health Benefits of Coconut Water – Zico Style is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Why Is Coconut Water Good For You?
2. Swig From a SIGG: Should I Drink From an Aluminium Bottle Instead of a Plastic Bottle?
3. Cider Vinegar and Blackstrap Molasses – Health Heroes!

Take on the challenge to protect yourself from these little fellasImage: jscreationzs / FreeDigitalPhotos.net

Can I exercise with a cold?

The answer to this one is a case of common sense – my general rule of thumb is to exercise only if I feel up to it and if there are no negative side effects of doing so (nausea/dizziness etc). This is because moderate exercise can help fight off illness! Within reason, exercise can improve our immune function.

However, studies have also shown that intense bouts of exercise lasting over 90 minutes could have the opposite effect! It is a case of being sensible and listening to your body. You should know when you need to tone it down to let yourself cope with a cold. Another key factor is to determine if you have flu or the common cold as this will affect your tactics in getting better. Flu will usually prevent you from exercising and keep you in bed. Cold symptoms above the neck such as a sore throat or runny nose may not. If I feel a cold coming on I will generally stick to my normal exercise with some cardio and weight lifting but operate at around 60-70% intensity. However, if symptoms persist then I have to be disciplined and cut back to a dose of fresh air only. I usually opt to stay out of the swimming pool too.

Food Fighters

I’ve written other pieces about some seriously powerful foods that I like to eat to stay healthy (most recently – blackberries and beetroot), however here is my anti-cold shortlist:

• Pineapple – Great for vitamins C, B1 and B6, and high in bromelain offering anti-bacterial and anti-inflammatory effects. Sadly not widely grown in the UK, so not the most environmentally friendly option.
• Garlic – Yes it is pungent but its immune boosting properties are too good to overlook. The BBC have reported it as potentially reducing the risk of catching a cold by half. I usually opt for an odourless supplement which contains the key defensive ingredient, allicin.
• Ginger – Another strong flavour but there is a reason why this has been used in Eastern medicine for an eternity! Homemade ginger tea is easy – Boiling water on 2 tablespoons of freshly ground ginger.
• Rosehip – Generally I take this in the form of tea. Chinese medicine has long recognised the benefits of rose hips. Rich in ascorbic acid and Vitamin C.
• Echinacea – Again, available in tea form but I usually take a tablet supplement.

Hygiene Helps

We have become a nation of clean freaks over the past decade. Good or bad… time will tell. I am in favour of general sanitation to keep those germs at bay and believe that prevention is the best cure for the common cold. Hygeine is no big secret but I think sometimes we bring illness upon ourselves but forgetting to do the easy things. Gym equipment is a breeding ground for germs and with so many people not wiping down and using general gym etiquette, we have to take it upon ourselves to stay germ free. You may be the sort of person who carries sanitising hand gel everywhere you go but to be honest this should be available in most gyms now and certainly towels. Many germs are passed from contact, so I just take care not to wipe my eyes and so on when I’m in the gym and give my hands a good scrub when my workout is finished.

So there you have it – a few things to think about and hopefully help you better protect yourself against colds this winter.

First Defence – How to stay out of the Colds this winter is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Unstoppable Fitness Goals: Fat Loss, Muscle Gain – What Winter Blues?
2. How to fit more exercise in to your day

Blackberries – Antioxidising, cardiovascular protection

Image: Tom Curtis / FreeDigitalPhotos.net

Berries are praised for their antioxidant qualities, we know that. But blackberries in particular are top of the pack. Let’s start with their deep purple colour. This results from the high content of Anthocyanins in blackberries. Anthocyanins are a water soluble pigment but more importantly a type of flavonoid. Like cocoa, the high flavonoid content contributes towards high antioxidant levels. The increase in our antioxidant blood capacity after eating anthocyanin-rich blackberries is believed to be from the metabolism of flavonoids leading to increased uric acid levels. Supreme Vitamin C content also adds to the potential health benefits of blackberries and then there’s ellagic acid, which can protect our skin from sun damage.

The often cited health benefits of anthocyanin rich foods are said to include: reduced inflammation, reduced free radical damage (the process responsible for aging!), protection against cardiovascular disease, and perhaps most importantly, positive effects against cancer. One particular study actually showed that berry anthocyanins can inhibit tumour growth.

Blackberries are traditionally used in deserts. I like to use them with full fat natural greek yoghurt as a health breakfast option and of course they can go into any smoothie to improve the health benefits!

Beetroot – Detoxifying, Liver stimulant

Image: Simon Howden / FreeDigitalPhotos.net

Beetroot warrants an entire article for all of its health benefits! But it fits nicely in this Autumn season post, so it only gets half of the spotlight this time. Like blackberries, the ruby red colour is indicates the high content of Anthocyanins (betacyanin) in beetroot. Looking at the nutrient content, beetroot is packed with:

• Vitamin C, iron, folic acid, magnesium, sodium, potassium and vitamin C, fibre, nitrate and betaine.

The extra vitamin C helps our bodies to abosrb all of these great nutrients. What are the health benefits of this potent combination? Well beetroot is renowned for lowering blood pressure (this is the betaine and nitrate benefit), guard against liver disease, reducing the risk of strokes and protect us from infection through stimulating cell reoxygination and production. On another positive note, betaine can raises serotonin levels and helps us to be happier.

The endurance sports market has latched onto beetroot’s ability to increase nitric oxide contents in the body. The high nitrate content triggers increased nitric oxide, which helps with increased blood flow (vasodilation). Increased blood flow is just what we need to carry as much oxygen to exhausted muscles during endurance events. A study by Exeter University tested cyclists who drank half a litre of beetroot juice before their ride. It is no surprise that these guys could ride up to 20% longer than those who drank a placebo juice!

I prefer to eat fresh or vacuum packed beetroot as oppose to buying bottles of beetroot juice as I am not convinced that the natural juice can retain all of its nutritional goodness once it has been processed into a drink. Not everyone likes the natural sweet taste so you could try to disguise it in a fruit smoothie.

Either way, it would be wise to try to incorporate these two foods into your diet (provided you have no allergies!) because they have such strong health credentials!

Blackberries & Beetroot: Autumn Heroes is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. First Defence – How to stay out of the Colds this winter
2. Cider Vinegar and Blackstrap Molasses – Health Heroes!
3. Terrific Turmeric

A quick massage of the temples may help relieve the pain!Image: m_bartosch / FreeDigitalPhotos.net

Diagnose your headache:

Headaches come in various forms and lasting for varying periods of time. We are typically most familiar with the following primary headaches:

• Migraines: These are recurrent headaches that can last between and hour to a few days. It is important to be aware if you are suffering from a migraine and to seek medical assistance as they can cause great disruption to everyday life.
• Tension headache: It is said that upto 90% of us suffer from this type of headache. Pain typically originates in the temple area and are believed to be brought on by stress and fatigue though an exact cause is not identified.
• Cluster headache: As the name suggests they usually occur in clusters of two and possibly around the eyes.

Cause & Effect:

Painkillers Vs. Natural Remedies

Western medicine has its place in life but should a painkiller (e.g. aspiring, ibuprofen and paracetamol) really be the first thing that you reach for when your head starts to pound? I try not to rely on this immediate relief as nature has provided us with its own remedies. In cultures where painkillers are not in everyone’s cupboards, a lemon takes its place. And so it goes, rub half a lemon across your forehead and the lemon rind into your temples, sit back and feel that headache fade away. The same has been said of a cinnamon and water paste! The biggest concern with painkillers is that over-reliance on over-the-counter drugs can in fact worsen your headaches. I suppose it is similar to drinking caffeine…you depend on the drug for pain relief and then the pain returns when you don’t take the drug in the form of a rebound headache.

Supplements

I do not supplement specifically for headaches because I am not a sever sufferer. Also a varied, natural diet should supply you with the below, which have been linked to help headaches: co-enzyme Q10, riboflavin, butterbur root extract, magnesium and calcium. It is thought that these items may relax your muscles and increase blood flow, thereby relieving tension in your head.

Diet – Lack of food is a common cause of primary headaches

Failure to graze regularly can leave our blood sugar levels low which may trigger a headache, as will dehydration. Many have blamed consumption of high caffeine, processed, sugary foods as a common cause for headaches. Perhaps it is our bodies way of telling us that we need to stop pumping it with chemicals causing a roller coaster of sugar levels. Caffeine, sweets, alcohol, smoke – these things have become far too involved in many of our daily lives in recent years and they can upset our natural balance. It seems unsurprising that migraine rates have been on the increase too…maybe there is a link? Also you may have your own unique triggers. I know people who avoid foods including dairy, meat and chocolate which they have identified as causing their migraines.

Final Thoughts…

The most sensible conclusion would be that prevention is the best cure for headaches. As I do not regularly incur headaches then I figure that I must be getting my balance right. I drink plenty of water (especially before, during and after exercise), eat a varied and mostly natural diet and try to relax – though this is always an area for improvement! And also try to keep a regular sleep pattern all week.

Ideas on How to Beat Headaches is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

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Dairy foods, more specifically eggs and milk have previously been regarded as nutritionally superior for their natural protein and vitamin content. This remains true but it would seem that the technology we have added to the process of ‘creating’ these foods has tarnished their naturally impressive credentials as healthy food sources.

Image: Danilo Rizzuti / FreeDigitalPhotos.net

Of course you can go out and source (with a little trouble) raw milk and organic free range eggs should you wish, but so many of us opt for the supermarket options on a daily basis (and with the ever increasing cost of food, that is understandable). But even with the man-made processing issues aside, are these dairy foods really good as a staple part of our diets? Here are some of the many (and more interesting) dairy dilemmas that we should consider when making our choices…

-Dairy and mucus: Sorry to start with the gross one but it interests me because I am a keen runner and triathlete so do not appreciate any excess phlegm that will make breathing harder. A sport study in 2005 which appeared in the Journal of the American College of Nutrition concluded that there was no measurable increase in mucus production among milk drinkers. However, I usually reduce my dairy intake before a race as I find that it clears my breathing but that may just be a personal preference and I think it is more of an issue with high fat dairy foods.

-Dairy and recovery: Gone are the days where bodybuilders glug pints of post-workout milk to get the body to repair itself as quickly as possible….or are they? I have recently read of a study with children which amazingly concluded that milk was an excellent re-hydration and recovery drink, beating the various sports and hydration products out there on the market in terms of effectiveness in restoring the body’s natural salt and nutrient levels. Further, milk has a good carbohydrate, amino acid and protein content which will aid our muscle cell repair. My good friend JC over at JCD Fitness wrote a thought-provoking article on the G.O.M.A.D diet (Gallon of Milk a Day)

-Dairy and digestion: Eating more dairy can cause inflammation in the gut. This is a much debated point and some people actually argue that dairy is anti-inflammatory. We know that dairy can cause digestion issues for those who cannot produce lactase (the enzyme to digest lactose, the sugar which is found in milk). This one has to be down to the individual and it is obvious that if eating dairy upsets your digestive system then limit your intake or cut it out altogether.

-Dairy and bone structure: This one has been well and truly put to bed I think. It is widely accepted that most green vegetables contain more calcium than milk but it is not just calcium content that milk has to offer. Dairy foods contain a whole array of vitamin and fat goodies that can help the human bone structure. Many studies have shown that milk-fed rats had stronger bones than those having a calcium carbonate supplement!

-Milk: Red, Green or Blue? Well if you are drinking pasteurised milk, I’m not sure that it matters if you go for skimmed, semi-skimmed or full fat milk in terms of calorific value. Generally there are only a few more calories in a serving of ‘full fat’ milk than in ‘skimmed’ milk, in which the sugar content tends to be higher. So do not expect choosing low fat options to help you lose weight. If anything I would probably opt for full fat given the fact that any fat-soluble vitamins which have survived processing will be better absorbed.

So what can we conclude??

Well, it really is a personal choice. I think that dairy has earned its place in the human diet and does have benefits to offer us. Specifically, milk and eggs are packed with vitamin D, a spectrum of high quality proteins and yes, calcium…

So I wouldn’t throw away all of your dairy food right away but perhaps seek the healthiest option in the future (i.e. organic/free range) and consume in moderation to avoid food intolerance or unwanted side effects.

Dairy Dilemma – Is Dairy Good For You? is a post from: LMD Fitness Thank you for subscribing to receive rule free fitness updates from LMD FITNESS

Further Reading:

1. Why Is Coconut Water Good For You?
2. My Top Five Healthy Snacks
3. Why Are Cherries Good For You?