England to have 13m obese by 2010

Obesity is on the march in the UK. Reports suggest that we are only a fews years behind the USA. Soon 1 in 3 adults will be obese. Advice from the BBC: HOW TO STAY HEALTHY Eat regular, balanced meals Eat at least five portions of fruit and vegetables a day Avoid foods that are very high in sugar and/or fat Eat less than 6g of salt/day If you drink alcohol, drink it in moderation For adults: 30 minutes moderate activity five times a week For children: an hour a day of moderate activity So, take up a new sport, join a martial arts club, go swimming, go hillwalking, run, skip, jump and eat healthily. More advice on our main web pages. Cheers, Jon and Márcia.

Circuit training

Hi, as there has been a lot of interest in circuit training recently, I have just added a new page to my site: Bodyweight exercise and Circuit training Hopefully this will be useful. The page includes simple instructions on squats, squat thrusts, press ups / pushups, burpees, star jumps (jumping jacks), sit-ups, crunches, leg raises etc. Circuit training is an excellent way to improve stamina. Set yourself targets, such as try to exercise for an extra 5 minutes each time, or do more reps for each exercise, or exercise for longer at each station. Cheers, Jon.

Traditional Chinese Medicine - TCM

I have now added an introductory page to Traditional Chinese Medicine (TCM). I have only covered the basic principals of it so far, such as the role of chi (qi) in the body, its affects on the organs and its flow along the meridians. Hopefully in the not too distant future the pages will be updated with more information on Chinese herbal medicine, acupuncture, acupressure and diet.

Campaigners slam OFCOM secrecy and spin - 04/08/2006 - SUSTAIN: THE ALLIANCE FOR BETTER FOOD AND FARMING

Sustain News reported on 14/08/06 that the Children's Food Bill coalition has slammed the communications regulator Ofcom for their secrecy over the results of their consultation on junk food advertising aimed at children. Our previous blog mentioned that the consultation period for the new bill concerning the advertising of junk food, HFSS etc closed on 06/06/06, however there has been no update since then. "Ofcom claims it is refusing to reveal the information because it may wish to release this data later in the year." We'll try to keep you posted here when some news on the consultation is finally announced.

Proposed changes to television advertising of food and drink products to children

Ofcom is has recently been reviewing policy on the advertising of HFSS products (high in fat, salt or sugar) on television in an attempt to reduce the over consumption of these products by people in general and children in particular. This work has been undertaken against a background of public health concerns about rising childhood obesity due to dietary imbalance. "Proposals Ofcom is today setting out four alternative proposals for new restrictions:. OPTION 1: Timing restrictions on specific food and drink products No HFSS product advertising to be shown in programmes specifically made for children; No HFSS product advertising to be shown in programmes of particular appeal to children up to 9 years old; No sponsorship by HFSS products of programmes affected by the above restrictions; BCAP’s rules will be applied to food and drink advertising and sponsorship. OPTION 2: Timing restrictions on all food and drink advertising No food or drink advertising to be shown in programmes specifically made for children; No food or drink advertising to be shown in programmes of particular appeal to children up to 9 years old; No sponsorship by food or drink products of programmes affected by the above restrictions; The above restrictions do not apply to healthy eating campaigns supported or endorsed by the Government; BCAP’s rules will be applied to food and drink advertising and sponsorship. OPTION 3: Volume based restrictions on all food and drink products No food or drink advertising at all to be shown in programmes made for pre-school children. A limit to the amount of food and drink advertising when children are most likely to be watching. This could be: a limit of 30 seconds per hour between 6am and 9am and between 3pm and 6pm on week days, as well as 6am to 1pm at the weekend. a limit of 60 seconds per hour during family viewing times – between 6pm and 8pm on week days and between 1pm and 8pm at the weekend; and a limit of 30 seconds per hour throughout the day for children’s channels – except pre-school channels, which would carry no food or drink advertising at all. For context, cable and satellite broadcasters are allowed to show an average of nine minutes of advertising per hour; terrestrial broadcasters can show an average of seven minutes per hour, rising to eight minutes at peak times (7am to 9am and 6pm to 11pm). These proposals would therefore restrict the advertising of food and drink products to a small minority (between 7 and 12%) of all available advertising airtime. BCAP’s rules will be applied to food and drink advertising and sponsorship. OPTION 4: an invitation to propose a workable and effective option, combining some or all of the above and/or new elements, which commands industry support With this last option Ofcom is making an open invitation to all parties to put forward an alternative common position, if one can be identified, through the consultation process. This fourth option could draw from – or combine – some or all of the measures in the three options. Alternatively, it could be a completely new proposal. However, Ofcom will only consider proposals which both command broad support across broadcasters, advertisers, retailers and manufacturers and which also demonstrate a realistic prospect of contributing positively and significantly to the social policy aim of altering children’s preferences towards – and actual consumption of – HFSS products. Ofcom Chief Executive Stephen Carter said: “Proposals to increase regulation in open and competitive markets should always be subject to rigorous scrutiny.” He added: “With childhood obesity, the case for targeted action has been made; but which action – and how this should be implemented – is the focus for this final stage of consultation.” " - Source - Ofcom website, 14/08/2006, see main link. The consultation closed on 6 June 2006. The full consultation document can be found by following the link below: Ofcom Consultation Document

Fish oil diet feeds brains of toddlers

A study have proved that Omega-3 from oily fish can improve pre-school learning skills. "The behaviour of pre-school children improves dramatically when given a daily dose of fish oils, according to the first study made into dietary supplements for young people under the age of three. After just six weeks of daily doses of Omega-3, parents reported a transformation in the behaviour and learning abilities of children as young as 20 months old. The study has gained the attention of Professor Robert Winston from the Institute of Reproductive & Developmental Biology at Imperial College London who revealed in last year's BBC series, Child Of Our Time, how fish oils can calm disruptive children aged six and upwards. 'The data has been extremely impressive,' said Winston, who will discuss the study tomorrow at a debate on the potential impact of Omega-3 on childhood development. 'The evidence is getting ever stronger that children who have diets poor in Omega-3 are not achieving their natural potential.'" Amelia Hill, education correspondent Sunday July 17, 2005 The Observer

Fruit and fibre could be key to controlling weight

Recent studies have shown that people that have a greater percentage of fruit and fibre in their diets are more likely to also be a healthier weight. The study compared the diets of overweight and obese people with the diets of people with normal / healthy weight. Detailed studies of eating habits revealed that the overweight and obese subjects consumed more total fat, saturated fat and cholesterol, and less carbohydrate, specifically dietary fiber and complex carbohydrate, than normal weight subjects. On average overweight people consumed one less piece of fruit each day that people of a healthy weight. So, to help keep your weight under control it is recommended that more fruit is consumed, and less fatty junk food. Adhering to the 5 portions of fresh fruit and veg a day policy should therefore help to keep your weight under control. But do not forget that regular exercise is still required ! 1st SOURCE: Journal of the American Dietetic Association, June 2006. 2nd SOURCE: Yahoo Health news

Tranquillizer Forum is now operational !

I have finally set up a forum for tranquillizer, so rather than just read the articles you can now register with the site and discuss the topics covered, or start a "thread" on any subject relevant to this site. UPDATE - The forum has been deleted due in part to spammers advertising irrelevant products and services. Apologies for any inconvenience caused. UPDATE 2 - We have not migrated to MotleyHealth.com Also, there is a forum available within the training logs pages, which are linked above.

Study reveals that many people are still ignorant of the link between obesity and cancer

Recent studies by Cancer research has shown that still many people are not aware that obesity can lead to cancer. A large percentage of indivuals questioned believed that the only reason to lose weight was to look good. It is thought that obesity increases the risk of bowel, stomach, oesophageal and kidney, womb and breast cancers. It is likely that cancer is triggered not by excess body fat but by the increased amount of toxins etc. (which lead to free radicles) that are consumed by people that are overweight/obese. People are generally aware of the effect of obesity on heart problems, but many do not realise the link with cancer. As a result of their research Cancer Research UK has now linked up with the charity Weight Concern to offer a simple weight management programme, which has advice about eating a healthy and balanced diet and building regular exercise into daily life. The Cancer Research UK website (http://info.cancerresearchuk.org/healthyliving/ reducetherisk/campaignmessages/tentoptips/?a=5441) now offers these top ten tips to weight loss: 1. Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day. 2. Go reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat. 3. Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day. 4. Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps. 5. Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food. 6. Caution with your portions. Don’t heap food on your plate (except vegetables). Think twice before having second helpings. 7. Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour. 8. Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink. 9. Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible. 10. Don’t forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total). Follow these steps and you should lose weight, and live a longer healthier and happier life !

'Cancer-fighting tomato' on sale

We already knew that tomatoes have some great antioxidants that help ward off prostate cancer, breast cancer and colonic cancers. The tomatoes main weapone is lycopene which is an antioxidant that is thought to halt cell damage in the body and it gives tomatoes their red colour. A study of thousands of men found that eating 10 or more servings of tomato sauce or tomatoes a week reduced prostate cancer risk by 45%. Other research has found that lycopene may be able to reduce the amount of so-called "bad" cholesterol and perhaps the risk of heart disease. Now Tesco are marketing a super tomato that has extra high levels of lycopene. So if you love tomatoes and believe that thos antioxidants are your saviour, get along to Tesco !

Are you struggling to keep on track with exercise ?

Follow these simple steps: Stick to a regular time every day. Sign a contract committing yourself to exercise. Put "exercise appointments" on your calendar. Keep a daily log or diary of your activities. Check your progress. Can you walk a certain distance faster now than when you began? Or is your heart rate slower now? Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long. Think about joining a health club. The cost gives some people an incentive to exercise regularly.

High-Intensity Weight Training for People with Disabilities

Few people associate weight training / body building exercises with general health improvements. A lot of people have quite a negative image of body building, mostly due to the images in the press of world champion body builders and scandals regarding the use of steroids and other chemicals to aid muscle growth. However, weight training / body building can benefit everyone, of all age groups and abilities. In fact disabilities should not deter people from attaining the positive benefits of a well-structured body building / weight training program. Strength training increases muscle size, prevents bone loss, improves muscle endurance, and increases self-esteem. There is a lot of research that proves that weight training increases bone density and strength as well as muscle mass.

More good news for tea lovers !

"Next to water, tea may be the most commonly consumed drink on the planet. The British alone consume around 165 million cups of Earl Grey, Assam, Darjeeling, Oolong and numerous other varieties of tea each day. Now, new research adds to increasing evidence that tea is not only a much-loved beverage, but may offer a host of health benefits as well."

Pomegranate Juice Fights Heart Disease, Study Says

There's another "new" fruit in our battle to attain immortality - the pomegranate fruit. Recent research reveals that the fruit not only contains high levels of anti-oxidants, which seem to be at the root of the elixir to attain immortality if modern science has got it right, but also they have beneficial properties to help keep our arteries clean and heart disease at bay.

Coffee Buzz: Drink Is Top Antioxidant Source in U.S.

Latest research reveals that coffee is very high in anti-oxidants. Antioxidants are specialized chemicals that neutralize molecules called free radicals in the human body. Tea, especially green tea, has been known to have many beneficial anti-oxidants for some some now, but research suggests that coffee actually has more. However, the article also mentions that a varied selection of anti-oxidants in your diet is required for good health, so coffee alone will not make you immortal. "There are about 4,000 known [antioxidant] compounds that are in plants. Their purpose [for the plant] is to reduce free radicals from UV light [exposure]," Vinson said. "Coffee is a rather unique plant in that it doesn't have a lot of different chemicals in it." - Joe Vinson, a chemistry professor at the University of Scranton in Pennsylvania.

Diet and nutrition

What we eat and drink really do make us what we are, in that the foods we consume contain a mixture of chemicals, which can change our physical and mental state. We are all aware of the disruptive effects junk food etc. can have on children, but we too often forget that food affects our moods too. Although our genetics provides a blue print of how we may develop, it is the food we eat which ultimately determines our strength, size, short and long term health. It could be argued that every meal you eat affects you in either a positive or negative way. For many people with known food allergies, this is an obvious statement, but it is thought that many people suffer reactions to food, which in turn affect their mental state without even realising. When children over indulge in sweets and soft drinks, there is often an almost immediate change in their behaviour. They can become aggressive, demanding and throw tantrums. In schools where soft drinks and confectionery have been banned, teachers have said that their pupils show signs of improved concentration are better behaved and much easier to manage. As adults we believe that we are rational enough to overcome the affects food may have on our emotions, and therefore are unaffected by what we eat and drink (with the exception of alcohol maybe!). But are we right to think that? If you get stressed in the afternoon, or argue with your partner in the evening, could other factors be at work? Could the food you have eaten cause a change in mood, increase anxiety and even aggression? This is why we believe that a healthy diet is important for short-term mental health as well as long term physical health. For now we will just cover what we believe is important for good health as far as diet and nutrition is concerned. But it is worth bearing in mind that the food you eat may be one of the causes of stress or anxiety in your life. So a change of diet, as well as increased physical activity may help you become a more tranquil person. Follow link for more info.

Aerobics, aerobic exercise

In physical exercise, aerobic exercise is complementary to anaerobic exercise. Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process. Aerobic exercise includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate. In such exercise, oxygen is used to "burn" fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells. Initially during aerobic exercise, glycogen is broken down to produce glucose, but in its absence, fat starts to decompose instead. This latter is a slow process, and is accompanied by a decline in performance level. The switch to fat as fuel is a major cause of what marathon runners call "hitting the wall." Paradoxically, if one wants to lose fat, the most efficient way to do this (according to some scientists), is by executing prolonged exercises when feeling weak and hungry. Anaerobic exercise, in contrast, refers to the initial phase of exercise, or any short burst of intense exertion, where the glycogen or sugar is consumed without oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meter sprinter may "hit the wall" after only 300 meters. There are various types of aerobic exercise. In general, aerobic exercise is one performed at a moderately high level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion is generally considered aerobic activity, while golf or doubles tennis, with their more frequent breaks, may not be. Follow link for more info.

Weight training

Weight training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of resistance training, which is one form of strength training. Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being. In one common training method, the technique involves lifting progressively increasing amounts of weight, and uses a variety of exercises and types of equipment to target specific muscle groups. Weight training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise. Weight training differs from bodybuilding, weightlifting, and powerlifting, which are sports rather than forms of exercise. Weight training, however, is often part of their training regimen. Follow link for more info.

Chi gung, qiqong

Chi Gung, also known as Qigong (Simplified Chinese: 气功; Traditional Chinese: 氣功; pinyin: qìgōng; Wade-Giles: ch'i4 kung1; Thai: ชี่กง) or "Vapor-Achievement", is an aspect of Chinese medicine involving the coordination of different breathing patterns with various physical postures and motions of the body. Qigong is mostly taught for health maintenance purposes, but there are also some who teach it as a therapeutic intervention. Various forms of traditional qigong are also widely taught in conjunction with Chinese martial arts, and are especially prevalent in the advanced training of what are known as the Neijia (Chinese: 內家; Pinyin: nèi jīa; Wade-Giles: nei chia), or internal martial arts. There are thought to be more than 3,300 different styles and schools of qigong. Qigong relies on the traditional Chinese belief that the body has an energy field generated and maintained by the natural respiration of the body, known as qi. Qi means breath or gas in Mandarin Chinese, and, by extension, the energy produced by breathing that keeps us alive; gong means work or technique. Qigong is then "breath work" or the art of managing the breath to achieve and maintain good health, and especially in the martial arts, to enhance the energy mobilization and stamina of the body in coordination with the physical process of respiration. Follow link for more info.

Yoga

Yoga is a family of ancient spiritual practices that originated in India, where it remains a vibrant living tradition and is seen as a means to enlightenment. Karma Yoga, Bhakti Yoga, Jnana Yoga, and Raja Yoga are considered the four main yogas, but there are many other types. In other parts of the world where yoga is popular, notably the West, Yoga has become associated with the asanas (postures) of Hatha Yoga, which are popular as fitness exercises and also form the basis of an expanding business. Yoga as a means to enlightenment is central to Hinduism, Buddhism, Jainism and has influenced other religious and spiritual practices throughout the world. Important Hindu texts establishing the basis for yoga include the Upanishads, Yoga Sutras of Patanjali, the Bhagavad Gita, and the Hatha Yoga Pradipika. Follow link for more info.

Tai Chi

Tai Chi Chuan, T'ai Chi Ch'üan or Taijiquan (Traditional Chinese: 太極拳; Simplified Chinese: 太极拳; pinyin: Tàijíquán; literally "supreme ultimate fist"), commonly known as Tai Chi, T'ai Chi, or Taiji, is an internal Chinese martial art. There are different styles of T'ai Chi Ch'üan, although most agree they are all based on the system originally taught by the Chen family to the Yang family starting in 1820. It is often promoted and practiced as a martial arts therapy for the purposes of health and longevity, (some recent medical studies support its effectiveness). T'ai Chi Ch'üan is considered a soft style martial art, an art applied with as complete a relaxation or "softness" in the musculature as possible, to distinguish its theory and application from that of the hard martial art styles which use a degree of tension in the muscles. Variations of T'ai Chi Ch'üan's basic training forms are well known as the slow motion routines that groups of people practice every morning in parks across China and other parts of the world. Traditional T'ai Chi training is intended to teach awareness of one's own balance and what affects it, awareness of the same in others, an appreciation of the practical value in one's ability to moderate extremes of behavior and attitude at both mental and physical levels, and how this applies to effective self-defense principles. Follow link for more info.

Green tea is good for your bones

Drinking tea, especially green tea, has been found to be good for maintaining bone strength, and reducing the risk of heart disease, stroke and Parkinsons disease. Scientists at the National Cheng Kung University Hospital in Tainan, Taiwan, found that habitual tea drinking over several years preserves bone density in both men and women. The scientists propose that the high fluoride content in tea, is responsible for these health benefits. Green tea has especially high levels of fluoride. In addition to fluoride, other ingredients such as flavonoids and phytoestrogen may also help preserve bone density. Also ingredients in tea may inhibit bone resorption and boost metabolic creation of bone. Howeverm the researchers believe it is not the amount of tea a person drinks that counts, but how long they have been a regular drinker. The effect was most pronounced in the bones of people who had drank tea regularly for more than a decade.