Pilates Fitness

Could Fizzy Water Be Making You Fat?

Posted on June 5, 2017 by admin

The Daily Telegraph recently reported that “Fizzy water could cause obesity by encouraging you to eat more”. The story comes from a study published in the peer-reviewed journal Obesity Research and Clinical Practice.

Previously, quite a few studies had highlighted a link between obesity and soft drinks, which is most likely to be related to:

their sugar content (and particularly high-fructose corn syrup) or even
(zero-calorie or low-calorie) sweeteners.

Now, it seems that perhaps the carbon dioxide they contain could also be at fault, that carbonation by itself could lead to weight gain. This would mean that even sparkling water would be leading to weight gain.

What is the research on this? Researchers from Birzeit University in Palestine ran two studies, one on rodents and one on humans. The findings for the rodent study were:

the rodents that drank carbonated (sparkling) water ate 20% more and gained more weight over 6 months than those that drank still (flat) water.
the rodents drinking carbonated water had higher levels of the hormone ghrelin (hunger hormone, higher levels of which encourage eating more)

The findings from the human study were:

in the human volunteers, ghrelin levels were higher after drinking fizzy drinks one hour after food – three-folds higher than after flat soda, and six-folds higher than after water.
probably more interesting stuff, to which I do not have access

Discussion

This indicate that carbonation and ghrelin production *just MIGHT* be an additional explanation for increased appetite and incidence of obesity. However…

Limitations:
- I have to wonder… does the timing of the fizzy drink matter? Drinking in the morning or in a fasted state, or after only a LIGHT breakfast (as in the human study) may be different to drinking the sparkling water after a substantial meal or later in the day.
- the study only included a small sample of just 20 male subjects, all aged 18-23 (hardly representative of human lifespan)
- this is not enough participants to allow drawing any conclusions
- it is impossible to extrapolate these findings to all males, any females, people in different age brackets or other populations with different genes and food environments.

Study Significance
- These studies simply raise the possibility that carbonated drinks (also known as “fizzy drinks”)- even if unsweetened and containing no sweeteners whatsoever – could stimulate appetite and increase weight-gain risk
- This hypothesis definitely warrants further investigation
- It is possible that the effect noticed is due to a host of other reasons, such as that people who consume lots of fizzy drinks may also be more likely to have a less healthy diet and to be doing less exercise

PRACTICAL APPLICATIONS

What does it mean for us now? While science does it thing, we can certainly try going “fizzy-free” to see if that has any impact on our hunger levels or body weight…

REFERENCES

http://www.telegraph.co.uk/news/2017/05/15/fizzy-water-could-cause-obesity-encouraging-eat/

Carbon dioxide in carbonated beverages induces ghrelin release and increased food consumption in male rats: Implications on the onset of obesity, https://www.ncbi.nlm.nih.gov/pubmed/28228348

https://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2017-05-15-can-fizzy-water-make-you-fat-/

http://thehealthscienceacademy.org/science-catch-up/

Posted in Health, Weight-Gain | Tagged fizzy drinks, ghrelin, lifestyle, weight gain | Leave a comment

The Benefits of Walking

Posted on May 7, 2017 by admin

WALKING is GOOD for the BRAIN

The foot’s impact on a hard surface during walking increases the flow of blood to the brain.

Steady walking of one metre a second produces pressure waves through the arteries, which “significantly increase” cerebral blood flow (CBF), according to researchers from the New Mexico Highlands University.

Although the impact with the ground is not as significant as that from running, it seems to e enough to improve blood flow. This mechanisms, according to biologists, had been thought to be involuntarily regulated and basically unaffected by exercise.

Researchers tested the effects of walking with a group of 12 volunteers (admittedly NOT a large group!). Volunteers were monitored as they stood still and when they walked steadily. The same researchers had earlier tested the blood flow of runners, whose foot impact measured around 4-5 G-force. Although the impact was far less when walking, it was still sufficient to improve brain function and create “an overall sense of wellbeing”, the researchers said.

References

Experimental Biology conference 2017, Chicago, April 24, 2017

Posted in Alzheimer's, Brain, Walking | Tagged brain, health, Walking | Leave a comment

Do you want to know the truth… about vaccines?

Posted on April 14, 2017 by admin

It’s heart-wrenching when I hear this statistic…

“This is the first generation of kids that are not expected to outlive their parents.”

Despite all our medical advancements… despite all the money and all the research and all the science, incidents of chronic illness and disease are rising every year.

Find out more here…

Asthma, childhood diabetes, food allergies, digestive disorders, developmental delays, ADHD, autism, eczema, epilepsy, Alzheimers, brain damage, etc… all of these rates are rising.

Simultaneously, the US government-required vaccine schedule for children has increased from 5 doses in 1960 to 24 doses in 1983 to 69 doses in 2016.

In fact, the US now gives 3X more childhood vaccines than most developed countries, yet the US have some of the highest rates of childhood issues NOT seen in other countries. And we all know that where the US go, we generally follow… (UK among the first followers, then the rest of the pack)

And so we have questions…

Are vaccines to blame? What are the risks we are not being told about? Where are the safety studies on the combined doses of all these vaccines? What are our alternatives to stay healthy and prevent disease?

The Truth About Vaccines is a documentary series that is bringing education and empowerment for folks to this heated debate.

This series aired mid-April 2017 but is still available to purchase.

Over 60 renowned doctors, health experts, researchers, and activists have contributed to make this the largest documentary of its kind ever released on the topic of vaccines.

If you missed the live streaming, you owe it to yourself (especially if you have a young family!) to invest in this series.

Click here to watch the rest of it for free

To your health,

Emanuela
Holistic Fitness Consultant
www.pilatesfitness.co.uk

Posted in Alzheimer's, Autism, Cancer, HPV | Tagged brain damage, children, health, immunity, polysorbate 80, side-effects, thimerosal, vaccination, vaccines | 1 Comment

Olive Oil Use and HALVED Risk of Fractures in Recent Study

Posted on March 26, 2017 by admin

Extra virgin olive oil (EVOO) intake associated with a decreased risk of bone fractures in a 7-year follow-up (García-Gavilán et al., 2017). This new study involving 870 participants followed for several years indicates that regularly eating extra virgin olive oil reduced their risk of osteoporotic fractures by 51%.

TYPE of OLIVE OIL

The study used EVOO, NOT just regular “olive oil”. Regular olive oil is 80% refined, and its consumption was not associated with a lower risk of fractures in the same study. This difference might be explained by the fact that EVOO is much higher in polyphenols than standard olive oil, potentially translating into increased antioxidant capacity and positive epigenetic adaptations in the body.

ASSOCIATION vs CAUSATION

This study found an association between regular EVOO consumption and lower osteoporitic fracture. Of course, association does not imply causation, so it may be that the result is partly due to the fact that this population was pouring some EVOO on top of daily health-promoting fresh salads and vegetables. Therefore, pouring EVOO on top of fast-food burgers or similar would likely NOT reduce osteoporotic fractures in the manner that was found in this study.

HOW TO USE EVOO

You can add a little extra virgin olive oil to your salads or finished dishes, but avoid using the “extra virgin” version for high-heat cooking. This is because the combustible solids in EVOO can degrade into harmful oxidation products during high-heat cooking

COOKING OILS

For cooking, use coconut or macadamia oils, for instance. Butter will work too. Avoid using “vegetable” or “seed” oils, particularly long-life (i.e. hydrogenated or partially-hydrogenated) ones. Unfortunately, it is this type of unsuitable oil that is generally used in food outlets in the UK. If you know of a restaurant where this is not done, do let me know!

IN SHORT:

Eat plain, whole foods, add a little extra virgin olive oil
Avoid boxed/processed, pre-made food and especially fast food!

Emanuela
Holistic Therapist, Personal Trainer, Pilates Specialist
www.pilatesfitness.co.uk

References

Extra virgin olive oil consumption reduces the risk of osteoporotic fractures in the PREDIMED trial, Garcia-Gavilan JF et al, Clin Nutr 2017 Jan 13. pii: S0261-5614(17)30006-7. doi: 10.1016/j.clnu.2016.12.030. https://www.ncbi.nlm.nih.gov/pubmed/28143667

Posted in Older Adult, Olive Oil, Osteoporosis | Tagged fractures, older adult, olive oil, osteoporosis | Leave a comment

Antibiotics Resistance – a Ticking Time Bomb in UK Livestock and Meat

Posted on March 20, 2017 by admin

Superbugs in Meat sold by All Seven Major UK Supermarkets – source: S oil Association

Already for a few years, Prof Dame Sally Davies has been saying that antibiotic resistance is “a ticking time bomb”. And more and more studies support her statement.

In 2016, E. Coli resistant to the “critically important” antibiotics were found in 24% of meat sold at all major 7 supermarkets, a 4-fold increase on 2015 figures.

23% of chicken in UK Supermarkets Positive for E. Coli RESISTANT to the

24% of chicken in UK Supermarkets Positive for E. Coli RESISTANT to the “Critically Important” Drugs – source: Soil Association

HIGH Increase in Antibiotic Resistance - source: Soil Association

HIGH Increase in Antibiotic Resistance since 2015 – source: Soil Association

Emma Rose of the Alliance to Save our Antibiotics said: “These findings show the level of antibiotic resistance on retail meat to be worse than expected. Supermarkets must now publicly commit to polices which prohibit the routine mass-medication of groups of healthy animals, and take immediate steps to reduce farm use of the ‘Critically Important’ drugs.”

Dr Ron Daniels BEM, CEO of the UK Sepsis Trust said: “This study highlights a worrying trend towards rising resistance in E.coli on UK retail meat. E.coli in people is the greatest cause of deaths from sepsis, and poor antimicrobial stewardship in intensive farming is undoubtedly contributing to this trend. It’s of paramount importance that we act decisively to reduce this immediate threat to human life.”

Why is this happening?

Antibiotic % given to farm animals – source: Soil Association

Intensive farming & Routine Antibiotic Use

Intensive Farming – Daily Antibiotics – Crazy Policy!!!

The overuse of antibiotics used to mass medicate livestock on British farms is likely to be undermining the treatment of E. coli urinary-tract and blood-poisoning infections in humans. Some of the antibiotics tested are used in far greater quantities in livestock farming than in human medicine.

Implications for Human Health

Antibiotics Overuse Creates Deadly Superbugs – source: Soil Association

Antibiotic Resistance and Decreased Effectiveness – source: Soil Association

E. coli is a serious problm - source: Soil Association

E. coli is a serious problem – source: Soil Association

Health Crisis – source: Soil Association

ACTION POINTS

What can we do?

As individuals, we can:

Join the Soil Association’s “Save our Antibiotics” Campaign
Reduce meat consumption
Buy organic and free-range
Buy local from farmers you can trust to treat their animals well
Tell your friends about this issue
Pressurise supermarkets to reduce use of antibiotics, particularly their routine use
Ask our MPs to prioritise this issue

Farming sector and society as a whole:

Stop Routine Use of Antibiotics – source: Soil Association

Good Welfare, NOT Antibiotics – source: Soil Association

Animal welfare will benefit ALL.

https://www.soilassociation.org/our-campaigns/save-our-antibiotics/

References

https://www.soilassociation.org/our-campaigns/save-our-antibiotics/supermarket-superbugs/

https://www.soilassociation.org/media-centre/press-releases/shocking-levels-of-antibiotic-resistant-ecoli-bacteria-found-in-uk-supermarket-meat/

https://www.soilassociation.org/blogs/2016/april/12/minimising-antibiotic-use/

https://www.soilassociation.org/our-campaigns/save-our-antibiotics/

Posted in E. Coli, Farming, Health | Tagged Antibiotics, E. Coli, intensive farming, routine antibiotics use | Leave a comment

Painkillers NOT The Answer for Back Pain

Posted on March 1, 2017 by admin

Back pain is one of the most common health problems, affecting around 80 per cent of the adult population at some point in their lives. Some researchers estimate this percentage to be higher, at least 90%.

People often take painkillers such as ibuprofen when they have low back pain. However, these drugs do not work and may well have unwelcome side effects. A new study has concluded that these risks outweigh the benefits.

STUDY FINDINGS:

Only one in six people who use an NSAID (non-steroidal anti-inflammatory) painkiller get any relief for their back pain
Earlier studies had already concluded that paracetamol and opioids were ineffective

So these drugs do not work for 5 out of 6 people, i.e. for the vast majority of people. Moreover, these drugs have considerable side effects: NSAIDS more than double the risk of gastro-intestinal problems, say researchers at the George Institute for Global Health in Sydney.

Researchers analysed 35 studies that had involved more than 6,000 people suffering from low back pain. The researchers’ conclusion was that there is hardly any benefit and, if there is, it is only very slight and not worth risking incurring the side effects these drugs can cause.

One of the researchers, Manuela Ferreira, said: “When you factor in the side effects which are very common, it becomes clear that these drugs are not the answer to providing pain relief to the many millions of people who suffer from this debilitating condition every year.”

Instead, a more effective therapy is urgently needed, and researchers need to explore just why low back pain is so prevalent. And this is the end of what this study was saying. You may be left wondering…

WHAT IS THE ANSWER?

While researchers spend more time on these topics, what should we do in the meantime?

Research has shown again and again that exercise has its place, particularly in keeping chronic back pain at bay.
General exercise (even tai chi) helps but specific exercise may be more helpful (more on this later on)
Not all types of movement helps back pain and “being fit” does not preclude back issues. In fact, athletes are at (greater ?) risk of sustaining a spine injury in the lower back, due to physical activity. In sports like skiing, basketball, football, ice skating, soccer, running, golf, or tennis, the spine undergoes a lot of stress, absorption of pressure, twisting, turning, and even bodily impact. This strenuous activity puts a strain on the back that can cause injury to even the fittest of athletes.
While “general physical activity” / movement may help this multifactorial problem that is back pain, some types of movement / exercise is better than other for a certain individual
Exercise that targets the specific issue is much more likely to be helpful than just general movement
Exercise which prioritises good posture and neuromuscular control is very likely to be helpful in preventing recurrence of back pain.

PILATES

Pilates is a great choice for back (especially lower back) issues. It targets not just the pain aspects but prevents painful incidents from (re-)occurring by improving our core function:

it helps improve core strength
it helps with flexibility
it results in better posture (no unnecessary back strain while at rest/sitting)
it allows us to move better, avoiding straining our backs unnecessarily during everyday movements
it helps improve athletic performance – and keeps us safer in doing so

HOW to CHOOSE the RIGHT PILATES CLASS for YOU

If you want to do Pilates to improve a back condition (or other injury), I recommend that you:

AVOID LARGE, GENERIC classes where no individual attention is given or no suitable adaptations are provided. Or classes given by non-suitably qualified instructors. In general, gym classes fall into the large and “generic” category.

Instead, LOOK FOR:

a small Pilates class (no more than 12 people) led by
a suitably knowledgeable instructor with years of experience in Pilates in a rehabilitative role or at least someone who is also a personal trainer & rehab trainer or sports massage therapist as well as Pilates instructor.
an instructor who will follow you properly during the class, adapting exercising to your needs
a fitness professional who has studied the Level 4 Back Pain specialist course

If you live in Leicester, please do consider my classes. I tick all the boxes in the “look for” category and have helped many people with various injuries (but especially lower back pain) over the years.

Emanuela at www.pilatesfitness.co.uk

References

(Source: Annals of the Rheumatic Diseases, 2017; doi: 10.1136/annrheumdis-2016-210597)

Posted in Back Pain, Inflammation, Painkillers | Tagged back pain, drugs, ibuprofen, inflammation, NSAIDs, painkillers | Leave a comment

Gratitude – 2017

Posted on February 26, 2017 by admin

GRATITUDE

I am grateful for 2017 and the hope it brings
http://www.downvids.net/avaaz-hope-969865.html

I am grateful my hyacinths are blossoming beautifully
& have a great scent

I am grateful a Chinese student called me “so energetic” today

I am grateful for receiving kind words

I am grateful I found parking easy when I got back from my vitality circuit class

I am grateful for completing the planting of my blueberry and blackberry trees

I am grateful for the huge amounts of gratitude I felt towards the end of our tai chi session today

I am grateful for waking up laughing

I am grateful for waking up with the sun shining through my window

I am grateful for my strong, healthy legs
and being able to easily walk, run, jump, skip, exercise

I am grateful for lovely, homemade tea mixes

I am grateful I got back home just in time to get my parcel
(and not having to wait another day!)

I am grateful for a very productive Thursday

I am grateful for the arrival of spring

I am grateful for a surge in energy this week

I am grateful I was able to dry soaked socks + shoes on heater at work after getting caught in mighty downpour

I am grateful for healthy and tasty desserts

I am grateful for a bright Saturday morning

I am grateful I was able to do a small act of kindness for a neighbour on Monday

I am grateful I was able to get back home just in time to avoid getting soaked in a spring shower

I am grateful for 7 green traffic lights in a row today

I am grateful for porridge

I am grateful my healthy homemade nut chocolates turned out really tasty

Homemade Nut Chocolates – Copyright: Pilates Fitness 2017

I am grateful for understanding

I am grateful for long, deep sleep last night

I am grateful I made it home in one piece yesterday
wading big puddles on A-road
(not quite THIS bad)

I am grateful for positive emotions and their positive effects on our health and others’

I am grateful for completing my daily tasks easily

I am grateful for a good night’s sleep

I am grateful the recent storm caused no injuries in the area

I am grateful wind turbines are turning very happily this morning

I am grateful for completing a major task on time

I am grateful for access to (online or paper)
bank statements for old transactions

I am grateful that the water leak on the main road has already been reported
so it will be fixed soon

I am grateful for a feeling of inner peace

I am grateful that my bean-based vanilla mousse turned out tasting just like creme caramel (hence the lack of picture) 🙂

I am grateful for elderberries

I am grateful for finding out some useful info in good time for its use

I am grateful for “one-day bugs”:
the next day you appreciate health more + colours are more vivid

I am grateful for receiving a complimentary pack of tortillas to try

I am grateful for random acts of kindness and their positive reverberations across the universe

I am grateful for my grandparents

I am grateful my merino beanie arrived today, before it gets cold again

I am grateful for electricity and light bulbs,
(particularly on cold, grey days like today)

I am grateful my kitchen sink is now in full working order again

I am grateful my car is running smoothly again

I am grateful for jumper cables

I am grateful my central heating is working properly again

I am grateful someone told me one of my brake light was not working

I am grateful for the many veggies I found on sale today

Posted in Gratitude | Tagged Gratitude | Leave a comment

Autoimmune Revolution

Posted on January 31, 2017 by admin

Break the cycle of autoimmune pain!

Autoimmune diseases and the physical, chemical and emotional pain they create impacts millions around the world. The primary way doctors treat these diseases is to prescribe immune suppressing drugs. Unfortunately, this approach has failed to achieve a meaningful outcome and has created an even greater health crisis–what Dr. Peter Osborne calls “The Prescription Pain Trap”–which you will learn more about during this important event.

WHY ATTEND?
Dr. Osborne created The Autoimmune Revolution to help you prevent and reverse autoimmune pain. It’s time to achieve greater health and improved happiness so you can break the cycle of pain and start living again!

Own all of the expert talks to watch at your own pace:
Order here

During The Autoimmune Revolution, you’ll learn about:

Conquering chronic pain and autoimmune conditions
The connection between autoimmune diseases, diet and lifestyle choices
6 diet and behavior changes you need to make to radically improve health
Breaking the cycle of medications and dependency on allopathic treatmentsThe Autoimmune Revolution is online and free from January 30 – February 6, 2017!
Register for FREE today

Own all of the expert talks to watch at your own pace (or watch after the event):
Order here

I’ll see you at the summit!

Posted in Autoimmune-Disease | Tagged autoimmune disease | Leave a comment

GRATITUDE – December 2016

Posted on January 2, 2017 by admin

I am grateful I was able to find our favourite Panettone
for our Pilates & Panettone annual Christmas event

I am grateful for Good Samaritans and Random Acts of Kindness

I am grateful for quick recovery from a fever-causing bug

I am grateful my parcel arrived quickly

I am grateful for thermal leggings

I am grateful for being headache-free

I am grateful for traffic lights turning green for me

I am grateful for thoughtful and appreciative clients

I am grateful for the chance to do something to help others

I am grateful for mild weather

I am grateful for a lovely Christmas holiday in Sri Lanka

I am grateful I was recently referred to as “this young lady”

I am grateful I was able to stop promptly as a black-clothed cyclist jumped off the pavement last night

I am grateful for long infinity pools

I am grateful for free upgrades by lovely customer service staff

I am grateful for good morning greetings with a big, sincere smile

I am grateful for receiving unsolicited but very welcome help

I am grateful for receiving an unexpected early Christmas present

I am grateful for plenty of lovely curries

I am grateful for very tasty fish curries

I am grateful for the amazing experience of swimming in a big infinity pool with sun shining, slight drizzle + massive rainbow in the sky

I am grateful for prompt service with a smile

I am grateful for motherpearl-like pool tiles shimmering in the sun

I am grateful for the timeless power of sunset drawing us to the beach to enjoy its magnificence

I am grateful for the people in my life

I am grateful for the lovely sound of ocean waves lulling me to sleep

I am grateful for tasty and refreshing passionfruit

I am grateful for lovely tropical fruits

I am grateful for many aspects of my life over the course of the year 2016

It is NOT permitted to download and reuse images without prior agreement

Posted in Gratitude | Tagged Gratitude | Leave a comment

Gratitude – November 2016

Posted on December 1, 2016 by admin

I am grateful for the lovely new orchid living it large in my sunny bathroom

I am grateful for feeling fully rested and refreshed after a great night’s sleep

I am grateful for a very productive and pleasant Saturday
when everything went just perfectly 🙂

I am grateful for receiving absolutely stellar #customerservice
which vastly exceeded my expectations

I am grateful for Thanksgiving

I am grateful all lights were green for me on the M69 – M1 roundabout yesterday

I am grateful for central heating

I am grateful for a lovely workout at the gym

I am grateful for glorious sun today

I am grateful for a lovely sunny day

I am grateful for my immune system

I am grateful for a relaxing Sunday

I am grateful for the “disarming”, open smile of a toddler I met at the park

I am grateful for a lovely dry and sunny morning at the park after a grey and showery morning

I am grateful my UPS no longer beeps and is now working beautifully again

I am grateful for pumpkins

I am grateful for my ancestors

I am grateful for ebooks

I am grateful that I do not own a gun
(nor would I want to own one)

I am grateful for lovely autumn-coloured leaves

Posted in Gratitude | Tagged Gratitude | Leave a comment

Could Fizzy Water Be Making You Fat?

The Benefits of Walking

References

Do you want to know the truth… about vaccines?

Olive Oil Use and HALVED Risk of Fractures in Recent Study

Antibiotics Resistance – a Ticking Time Bomb in UK Livestock and Meat

Painkillers NOT The Answer for Back Pain

References

Gratitude – 2017

Autoimmune Revolution

GRATITUDE – December 2016

Gratitude – November 2016

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