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Until Next Time,

Dedicated to Improving Your Wellbeing, Committed To Helping You Achieve Abundance.

The obvious benefit of strength training (also known as “Resistance Training”), is that it helps to strengthen and tone muscles; making day to day tasks easier to manage. For example, lifting up children, pushing the trolley, rolling out of bed, standing up from the couch, squatting down to pick things up… everything we do uses muscles!  So doesn’t it make sense to look after and strengthen them? I think so!

Aside from that, some health benefits of strength training include:

• Helps with weight management (1)
• Lowers the risk of conditions that are often associated with obesity, such as cardiovascular disease, high blood pressure, and diabetes (2)
• Lowers the risk of breast cancer due to the lowering of high estrogen levels associated with the disease (2)
• Increases High Density Lipoprotein (good cholesterol), and decreases Low Density Lipoprotein (bad cholesterol) (2)
• Boosts metabolism, which means kilojoules are being burned even when not exercising
• Improved mobility, balance and posture (1)
• Reduces symptoms of Premenstrual Tension (2)
• Increases flexibility (2)
• Decreases stress and anxiety, while increasing self-esteem (1)

So now we have looked at the benefits of strength training, you may be wondering “How can I get started?” There are some simple exercises you can use to begin building your exercise routine, in the comfort of your own home and with no equipment. It is best to use compound exercises to begin with, as these work the major muscle groups and are more effective at building your overall strength quickly!

These include:

Body Weight Squats – These work the Quads, Glutes, and Hamstrings.   

How to do Body Weight Squats:   

• To perform a body weight squat, extend your arms straight out in front of you with your palms down and keep your feet flat on the floor a little wider than your shoulders.
• Slowly bend your legs to start the exercise and make sure to keep your back as straight as possible.
• You should also keep your head up and try to look straight ahead during the exercise.
• Keep your feet flat on the floor as you squat down.
• When your thighs are parallel to the floor, stand back up to finish the first repetition.
• Try to do at least 10 repetitions and then take a short break.

Crunches – These work the abdominals   

How to do Crunches:   

• With a mat on the floor lie on your back with your knees bent and feet flat on the ground.
• Place your hands behind your head with your elbows out and to the side.
• Gently support the head with your hands, making sure not to use your neck at all during this exercise and squeeze your abs.
• Squeeze until your upper torso is just off the floor, and your upper shoulders are peeled back from the mat. Make sure to scoop your belly by sucking in your abs toward your spine as much as you can.
• Pause for one second.
• Slowly release your abs and roll back your spine to the starting position, making sure not to strain your neck.
  

Push Ups – These work the Chest, Shoulders and Triceps.   

How to do Push Ups:   

• Place your hands and knees on the floor. Keeping your gluts and abs tight, your back should be in one diagonal line with your head and neck, and your feet should be lifted from the floor.
• Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor.
• Exhale and push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
• Repeat several sets.

To get extra help with your exercise program please purchase a Tube Train from our Centre Click here. 

The features of the Tube Train are:

• Economical.  Cost only $260.55
• Portable: Consists of the exercise tube (which comes in two easily assembled sections that twist and lock together), two handles and two 1.5 metre lengths of rubber tubing.
• Safe: The tubing is essentially unbreakable.
• Easy to use: Two instructional videos and a brochure are included.
• Suitable for all fitness levels: Extra Tubing can be purchased as your strength and fitness increases.   Please see our helpful Team for details.
• No prior exercise experience is necessary.
• Effective:  Proven to increase lean muscle or `active tissue mass’ through numerous assessments using Bio Impedance Analysis (BIA).
• Designed and endorsed by experts:  A full range of accessories are available for the Tube Train Exercise System, including: replacement exercise bars, door straps, bar tubing and exertubes. A "Partner Pack" is also available to enable you and your partner to share your Tube Train Exercise System, without needing to buy a full second system.

Go to: http://wellbeingcentre.com.au/resistance-training
Or if you wish to know more about the Tube Train and how it can help you build strong muscles and good health, please call our Centre on 07 4128 2899 or email us at inquiry@wellbeingcentre.com.au.

It’s important to note that prior to commencing any exercise program, you should obtain a medical clearance if you have any health concerns. It’s also important to note that while undertaking an exercise program, nutritional needs may alter, so it’s imperative that you advise Wayne of your newfound motivation to build some muscle strength!

Now that you’re all motivated to incorporate some strength training into your life, I should warn you…. IT WILL HURT… but it will hurt more in the long run if you don’t! Have fun, learn to love the burn, and ALWAYS be proud of the results!

Have a Wonderful Week and Be Well,

From the Team at Hervey Bay Wellbeing, Anti- Aging and Longevity Centre

References:

• Better Health Channel, 2011. Resistance Training – Health Benefits [Online] Available at: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Resistance_training_the_health_benefits?open [Accessed 10 November 2011]
• The Training Station, 2004. The Benefits of Strength Training. [Online] Available at: http://www.bodybuilding.com/fun/trainingstation1.htm [Accessed 10 November 2011]

Just like it’s liquid buddies, Monster and Rockstar, ‘CCs’ Energy’ are being marketed with a slogan designed to set a challenge for anyone naive enough to buy into it – “Not for the Faint of Heart” (1). Ironic really, considering the heart palpitations the ingredients in these chips are likely to cause!

With 80mg of Caffeine per 90g packet, it is the food form (if you can even call it food!) of a can of V or Red Bull. As if the caffeine wasn’t bad enough, CCs’ really have gone the whole hog with this one. In that same 90g packet, you will also find 469mg of guarana extract (1).

Guarana is a plant native to the Amazon basin and is commonly found in Brazil (2). With Guarana seeds containing up to 4-8% caffeine, compared to coffee beans which contain only approximately 1–2.5% caffeine, and, it’s easy to see why Guarana is growing in popularity with companies targeting the tired, run down, or simply uneducated market (3).

Guarana is a strong stimulant and can have some serious side effects, especially on children. These include anxiety, jitteriness, trembling, hyperactivity, insomnia, heart irregularities, heart palpitations, and dehydration (4).

Now let’s do some figures! Aside from the 80mg of caffeine already in ‘CCs’ Energy’, there is also up to an extra 37mg of caffeine contained in the Guarana, so that’s a total of up to 117mg caffeine per 90g packet. And since chips make you thirsty, you’ll probably buy a drink to wash it down right?? Add the 80mg of caffeine in that energy drink you just bought. That gives us a grand total of up to 197mg of caffeine IN ONE SITTING!! Remember back to my previous blog in which we learned that teenagers begin experiencing increased anxiety levels at approximately 210mg of caffeine PER DAY!! Served at parties or made available to buy at bars where people are already (foolishly) consuming energy drinks with their alcohol, who knows what sort of disaster we’ll have on our hands….?

Please accept this as a reminder to monitor what you, your children, and your grandchildren, are consuming. Packaged foods are often unhealthy options, marketed to consumers who know no better. Luckily you’re reading this article, because information encourages a healthier life! 

Until next time,

Dedicated to Improving Your Wellbeing, Committed To Helping You Achieve Abundance.

From the Team at the Hervey Bay Wellbeing, Anti-Aging and Longevity Centre.

References:

1. The Sunday Mail, October 23 2011. Caffeine corn chips spark angry hearts. Newspaper Article.
2. Wikipedia. Guarana. [Online] Available at: http://en.wikipedia.org/wiki/Guarana [Accessed 27 October 2011].
3. Wong, C. 2006. What is Guarana? [Online] Available at: http://altmedicine.about.com/od/completeazindex/a/guarana.htm [Accessed 27 October 2011].
4. Byrne, J. 2011. Side Effects of Guarana Extract. [Online] Available at: http://www.livestrong.com/article/262874-side-effects-of-guarana-extract/ [Accessed 27 October 2011]

Let’s start with a few FACTS…………..

• As early as 1954, an in-house study by Dow Corning found that silicone has a high order of TOXICITY. (This study had been suppressed for many years by Dow and was later revealed). (1)
• Dow Corning ran a ONE week study in the 1940′s. Yes, a ONE week study on guinea pigs and rats and determined from that study that silicone is safe, inert and non toxic….- yes a one week study…. hard to believe or is it.. where money is involved.(1)
• Silicone in the body is a toxic, carcinogenic substance, damaging the immune system, killing cells, and producing silicosis. (1)
• Silicone fluid was once considered by Dow scientists as being used as a POTENT INSECTICIDE, one of the few known substances capable of KILLING COCKROACHES……..( I am having a real hard time thinking I had something so toxic in my body for 20 years, that can kill a Cockroach !!!!!!). (1)
• Dow has been aware of the dangers of silicone since the 1950′s based on their own studies, but never published this data.(1)
• Since their introduction in 1962, silicone breast implants have been put in an estimated 2 million women in America, (1) imagine the number worldwide!
• Thousands of women who have had their implants in for one or two decades are now seeking medical help for mysterious symptoms which resemble arthritis, fibromyalgia, scleroderma, connective tissue disorder, and immune dysfunction that seem to be associated with their implants. (1)
• In 1992, the FDA declared a moratorium on sales of Silicone breast implants, citing the lack of clinical studies PROVING THEIR SAFETY. However, the FDA DID NOT say silicone was unsafe, hedging as usual, on the side of the manufacturers and AGAINST the public, calling lamely for more studies. (1)
• Deformities such as holes or cracks were found in 40% of 1,717 of women’s implants after 6 years in the body and after 12 years, 95% had these issues. (1)
• According to one study 60% of the women had elevated ratio of helper T cells, and decreased ratios of suppressor T cells. (1)

So since 1992 we should have been very aware of what may happen but now 20 years later the world has finally woken up and declared there is a problem.

PIP was forced to stop trading in October after being investigated by the French health authority for allegedly producing substandard implants. Earlier this week it was revealed that the US Food and Drug Administration (FDA), warned PIP 11 years ago that its saline breast implants were “adulterated” and did not meet medical quality requirements.

So again I ask…why wasn’t something done about it 11 years ago??

This was reposted last week on the BBS news…

Fuel additive in banned PIP breast implants –

• A fuel additive untested in clinical trials was used in breast implants that have since been banned, French radio station RTL reports.
• RTL claims Baysilone, normally associated with the oil or rubber industries, was found in a breakdown of the implant, made by Poly Implant Prothese (PIP).
• A lawyer acting for PIP strongly denied the report, telling RTL that the product was not industrial but a food product used in lipstick.

This is only part of the report but RTL had the implant examined by a chemistry and toxicology researcher who alleged that the materials used, which also included Silopren and Rhodorsil, had caused the high rupture rate from the silicone gel implants. (2)

So, now French authorities have advised 30,000 women in France to have the PIP implants removed as a precaution because of an estimated 5% rupture rate.

Now we come to Australia -

CANBERRA, Jan 4 (Reuters) - Australia’s medical regulator will on Wednesday launch an investigation into health risks faced by 4,500 Australian women who received silicone breast implants manufactured by a French company accused of using defective material. (3)

The Therapeutic Goods Administration, which approves and monitors health-related products, said it would meet with expert advisers to look at the risks posed by the implants. (3)

We will wait with bated breath to see what happens in Australia.

Take a look at the list below and decide if you would let someone you love and care for, take these risks with their health … just to have bigger boobs? … Do we really think we will be loved more if we have a bigger boob size? What price are women willing to pay? Why are women so unhappy with their breasts? Women should love their breast size, whether small or whatever and I’m sure women would rather be healthy and alive.

Here is what can happen to you with breast implants excerpted from What You Need to Know About Breast Implants published by the National Research Center for Women and Families. This publication also has a long list of research and references to support the following statements: (4)

So if you considering have breast implants please…Stop, take a breath and understand the real risks and the possible complications. Get educated. Get smart. Look before you leap. Complications Of Breast Surgery And Silicone And Saline Breast Implants Include: (4)

• infection (bacteria and mould which can be released from the implant into the body)
• surgical risks
• anesthesia risks
• chronic breast pain,
• breast or nipple numbness
• capsular contracture
• scar tissue
• hardened and misshapen breasts
• necrosis (skin death)
• need for additional surgery to deal with problems
• dissatisfaction with how the breast looks
• disfigurement
• arthritis and joint pain
• memory loss
• cognitive impairment: poor concentration
• metal poisoning due to platinum exposure (in silicone implants)
• silicone migration into lymph nodes and other organs
• debilitating autoimmune disease such as fibromyalgia, dermatomyositis, polymyositis, Hashimoto’s thyroiditis, mixed connective-tissue disease, pulmonary fibrosis, eosinophilic fasciitis, and polymyalgia.
• And last but not least, death (4)

Is this going to be the next “it’s safe to have these …just like in the 1940’s when doctors where seen to say smoking is good for you.” This is an eye-opening 1949 TV commercial from Camel cigarettes. Makes you wonder about the products doctors are pushing in the present day, doesn’t it!!

History sure has a tendency to repeat itself, and I would venture to say that in another 100 years, possibly less, your descendants will be looking back on many of the common practices doctors recommended in early 21^st century– and regarding them as utterly foolish.

So my question to those thinking about having breast implants, or already had breast implants ….are you willing to take the health risks much like today’s smokers.

If this is another case of greed for profit being placed before conscience or sanity, it is deplorable.

However, I am frankly astonished at the number of women who have elected to have what is always unnecessary and inherently dangerous surgery. Additionally, quality of life is greatly compromised if you have chronic health problems as a result of complications from implants.

Have a Wonderful Week and Be Well,

From the Team at Hervey Bay Wellbeing, Anti- Aging and Longevity Centr

PS. Take Home Lesson One:  From the research, there appears to be serious life threatening and life altering short term and long term health, cosmetic and economic risks associated with breast implants.

PPS. Take Home Lesson Two: Consider loving the body Mother Nature gave you rather than playing Russian Roulette with your health and your life.

REFERENCES

1. http://www.breastimplantsupport.org/showthread.php?tid=1033
2. http://www.bbc.co.uk/news/world-europe-16384708
3. www.reuters.com/article/2012/01/03/breast-implants-australia-idUSL3E8C37U520120103
4. http://www.center4research.org/
5. http://articles.mercola.com/sites/articles/archive/2009/02/26/More-Doctors-Smoke-Camels-Than-Any-Other-Cigarette.aspx

Did you know that Insomnia affects at least 80% of depressed people? (1) They have difficulty falling asleep, or more commonly, staying asleep.

We can see just from this statistics that lack of sleep can have an impact on our emotional wellbeing, but it can also have an impact on our physical state, and our ability to be productive and complete day to day tasks.

As our lives get busier and we try to cram more and more into our days, we tend to push sleep to the bottom of the priority list.

In fact, as we do become busier, sleep should be at the top of the priority list alongside a healthy diet and exercise. Why is this?

Let us explain the importance of receiving enough good quality sleep.

1. When we are sleep deprived we are less likely to be able to think clearly and focus on important day to day tasks. We suffer from brain-fog, which leaves us less productive for the day ahead, and also leads to poor memory function (2). Therefore, when our lives are busy, it is especially important to ensure we are receiving plenty of sleep so we are able to function at a higher capacity!


2. Sleep deprivation can have an impact on our moods and can cause us to become irritable and impatient with things that would normally be quite manageable (2). Ensuring we receive a sufficient amount of good quality sleep means we are able to cope better in emotional and social situations (2). Further, when we are irritable, we are more inclined to make poor decisions. It is, therefore, a great idea to have a good night’s sleep so we are able to make the right choices at decision time!


3. Being sleep deprived can also have an impact on our metabolism and weight. This is due to the way the body processes and stores carbohydrates when we are tired. It can also impact the hormones that our bodies produce that affect our appetites (2). As well as eating a good healthy diet and exercising regularly, getting enough sleep helps to maintain our weight, and being a healthy weight definitely has its advantages when we are living busy lifestyles!


4. Severe sleep disorders can cause cardiovascular health issues, and have been linked to hypertension, irregular heart beat, and increased stress hormone levels (2). If we were to develop any of these conditions, our ability to meet the demands of life would be affected. Therefore, it’s important to sleep well to reduce the risk of developing any cardiovascular disease which could have devastating effects on our lifestyles and financial situations.


5. People who are lacking in sleep generally have a lower or weakened immune system. This has been proven by way of white blood count (3). Again, illness can leave us unable to meet the demands of life, such as kids, socialising, work commitments, etc. Being proactive in preventing illness by forming a good sleeping pattern, can ensure we can keep up with life!

So now that we’ve looked at the consequences of not getting sufficient shut eye, let us give you some strategies (some easy, some not so easy!) for getting a good night’s sleep!

1. Move electrical devices, especially alarm clocks, at least 1 metre away from your bed. It’s best not to be able to see the alarm clock at all, because being able to see the time as you lay awake at night only makes you more anxious about the lack of sleep. If you need to see your alarm clock, choose one that does not have a blue display, as blue light affects the body’s ability to create melatonin, a hormone that induces sleep (4).


2. Sleep in a cool room. Your internal body temperature drops to its lowest while you are asleep, so having your environment mimicking your body will ensure a good night’s sleep.


3. Your bedroom should be for sleeping only. Avoid sitting in bed to work or watch TV, and try to finish these activities an hour to two hours prior to bedtime. Activities such as these are too stimulating for you right before sleep time.


4. Establish a bedtime routine and go to bed as early as possible. Prior to electricity, it was the norm to go to sleep shortly after sunset. It is also believed that the best quality sleep is often obtained between 11pm and 1am.


5. Avoid caffeine, which is a stimulant and is not metabolised efficiently. Also be aware that some medications contain caffeine.


6. Exercising regularly (30 minutes per day) helps improve sleep quality. Just remember not to exercise within 2 hours of bed time as it may keep you awake.

Now you have some strategies for ensuring you get sufficient sleep to keep up the demands of life. Make sleep a priority in your life and watch your productivity, focus, and health improve dramatically. Sleep well, rise feeling liberated, and accomplish many great feats during your day!!

Have a Wonderful Week and Be Well,

From the Team at Hervey Bay Wellbeing, Anti- Aging & Longevity Centre

References:

1. “Bedfellows:Insomnia and Depression”. http://www.psychologytoday.com/articles/200307/bedfellows-insomnia-and-depression. Retrieved 2010-07-02 http://en.wikipedia.org/wiki/Major_depressive_disorder


2. Harvard Health Publications, 2006. Importance of Sleep: Six reasons not to scrimp on sleep [Online] Available at: http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health [Accessed 16 November 2011].


3. MedicineHealth, 2011. Sleep: Understanding the Basics [Online] Available at: http://www.emedicinehealth.com/sleep_understanding_the_basics/page2_em.htm#Importance%20of%20Sleep [Accessed 16 November 2011].


4. Sisson, Mark, 2010. How Light Affects Our Sleep [Online] Available at: http://www.marksdailyapple.com/how-light-affects-our-sleep/ [Accessed 17 November 2011].

A report to the Food and Drug Administration on Dec. 28 2011, by Coca-Cola Co, which markets Minute-Maid, Simply Orange and Odwalla brands, told the Food and Drug Administration, that it had found the fungus-killing chemical carbendazim during routine testing of Orange Juice it had imported from Brazil. (1)

Here’s an excerpt from Reuters…

According to the Food and Drug Administration, a U.S. juice producer had detected low levels of carbendazim in orange juice concentrate imported from Brazil, the top grower accounting for more than 10 percent of the U.S. supply.

The pesticide is banned in U.S. citrus but it is used on orange trees in Brazil to fight mould. The FDA said low levels of carbendazim were not dangerous and the agency had no plans for a recall, but it would stop any shipments of orange juice at the border that tested positive for the fungicide. (2)

Why isn’t it banned worldwide??

Then this from the BBC…

“Most of the orange juice bought in Europe and the US is created from Brazilian oranges – which are harvested and squeezed there. But carbendazim, a fungicide, has recently been found in US shipments from Brazil, according to the US Food and Drug Administration.” (3)

 

In Australia the citrus trade body has called on the government to increase testing of imported juice following the Brazilian orange juice carbendazim scare in the U.S. Citrus

Australia’s chief executive officer Judith Damiani, said the fungicide was banned for use on Australian citrus two years ago.

“In Australia over 300,000 metric tonnes (MT) of oranges are imported every year in the form of cheap Brazilian orange juice concentrate. We call on the Australian Quarantine & Inspection Service to immediately increase testing of all imported citrus juice for chemicals banned in Australia,” she said.

The U.S. accounts for 14.5% of the Brazilian orange juice sector’s exports, and according to Citrus Australia one in every six glasses drunk by Americans comes from Brazil. (4)

This chemical should not be in any food – juice that our children drink on a daily basis… juice that the elderly have regularly…because they think it’s good for them. I have been saying for many, many years- avoid orange juice, now here is a great reason why. However, if you can get oranges, organic and picked ripe from a tree then orange juice is a refreshing drink.

Carbendazim is currently only approved in the US as a fungicide to treat non-food items such as paints, textiles and ornamental trees.  

Australia banned the substance for most uses in 2010.

 

The World Health Organization has said risks are high only if large doses are ingested.

I’ve just had look at Carbendazim International Safety Card and here is what it says… scary stuff if you ask me (6).

• Prevent dispersion of dust! Avoid exposure of (pregnant) women! Avoid exposure of adolescents and children! (6)
• The substance is very toxic to aquatic organisms. (6)
• Germ cell mutagen group: 3a; (dfg 2005). (6)

What This Means To Us: It means we — as always — need to trust local providers for our food. Hopefully this will help our southern producers of oranges.

Also read those labels of where your products come from.

With all the information we have provided over the years….as a client…. here is a question for you….If you have a choice between pesticides and no pesticides, what would you choose? You don’t need to answer; I already know what you’re going to say.

Just quickly, if you are not a client and want to be one go to www.wellbeingcentre.com.au/1022

Anyway, to wrap this up – here are some thoughts…

1. Don’t drink orange juice FULL STOP. (Unless as suggested above) Something I have spoken about at your first appointment.
2. For those who have family and friends that drink orange juice- tell them to stop.
3. This may sound a bit sharp, but, as consumers, we have to take responsibility for our health as it is clear that our government is incapable of doing it for us.
4. And the safest, most nutritious food that we can be buying for our families is organic.

Have a Wonderful Week and Be Well,

Dedicated to Improving Your Wellbeing, Committed To Helping You Achieve Abundance.  

From the Team at Hervey Bay Wellbeing, Anti- Aging and Longevity Centre  

REFERENCES

1. http://thefoodwatchdog.com/
2. Reuters 1/11/2012 9:41:43 AM ET 2012-01-11T14:41:43
3. http://www.bbc.co.uk/news/business-16508527
4. freshfoodportal..http://www.freshfruitportal.com/2012/01/16/australian-citrus-producers-press-for-brazilian-orange-juice-import-tests/
5. http://www.freshfruitportal.com/2012/01/16/australian-citrus-producers-press-for-brazilian-orange-juice-import-tests/
6. http://www.cdc.gov/niosh/ipcsneng/neng1277.html

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