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Category: General
April 16, 2019

Prolong your life by increasing your muscle power

Lisbon, Portugal – 12 April 2019: Prolong your life by increasing your muscle power. That’s the main message of a study presented today at EuroPrevent 2019, a congress of the European Society of Cardiology.1

“Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight bearing exercise focuses on the latter,” said study author Professor Claudio Gil Araújo, director of research and education, Exercise Medicine Clinic – CLINIMEX, Rio de Janeiro, Brazil. “Our study shows for the first time that people with more muscle power tend to live longer.”

Power depends on the ability to generate force and velocity, and to coordinate movement.2 In other words, it is the measure of the work performed per unit time (force times distance); more power is produced when the same amount of work is completed in a shorter period or when more work is performed during the same period.3 Climbing stairs requires power – the faster you climb, the more power you need. Holding or pushing a heavy object (for example a car with a dead battery) needs strength.

Professor Araújo said: “Power training is carried out by finding the best combination of speed and weight being lifted or moved. For strength training at the gym most people just think about the amount of weight being lifted and the number of repetitions without paying attention to the speed of execution. But for optimal power training results, you should go beyond typical strength training and add speed to your weight lifts.”

Muscle power gradually decreases after 40 years of age. “We now show that power is strongly related to all-cause mortality. But the good news is that you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Professor Araújo.

The study enrolled 3,878 non-athletes aged 41-85 years who underwent a maximal muscle power test using the upright row exercise between 2001 and 2016 (see photo). The average age of participants was 59 years, 5% were over 80, and 68% were men. The highest value achieved after two or three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight (i.e. power per kg of body weight). Values were divided into quartiles for survival analysis and analysed separately by sex.

During a median 6.5-year follow-up, 247 men (10%) and 75 women (6%) died. Median power values were 2.5 watts/kg for men and 1.4 watts/kg for women. Participants with a maximal muscle power above the median for their sex (i.e. in quartiles three and four) had the best survival. Those in quartiles two and one had, respectively, a 4-5 and 10-13 times higher risk of dying as compared to those above the median in maximal muscle power.

Professor Araújo noted that this is the first time the prognostic value of muscle power has been assessed. Previous research has focused on muscle strength, primarily using the handgrip exercise. The upright row exercise was chosen for the study because it is a common action in daily life for picking up groceries, grandchildren, and so on. The researchers are currently examining the link between muscle power and specific causes of death including cardiovascular disease and cancer. He added: “Doctors should consider measuring muscle power in their patients and advise more power training.”

How to train to increase your muscle power:

  • Choose multiple exercises for the upper and lower body
  • Choose a weight with the load to achieve the maximal power (not so easy to lift and not so heavy that you can barely lift it)
  • Do one to three sets of six to eight repetitions moving the weight as fast as possible while you contract your muscles (slow or natural speed in returning to initial position)
  • Rest for 20 seconds between each set to sufficiently replenish the energy stores in your muscles to start the new set
  • Repeat the above for the other exercises (biceps curl, etc.).

How to progress:

  • Start with six repetitions in each set and when the exercise becomes easy, try to increase to eight
  • If it becomes easy again, increase the weight and go back to six repetitions
  • If you unable to complete the repetitions with the proper technique, avoid “cheating” and go back to less repetitions or less weight. This is important to prevent injuries.

Lea Wagner No Comments , , , , , ,
April 5, 2019

Why aren’t you losing weight?

Possible reasons weight loss is not working

edited from Medical News Today 29 March 2019, written by Aaron Kandola

Our bodies require a certain number of calories to function. Any excess calories will be converted to fat, increasing overall weight. The body can only lose weight when it is burning more calories than it takes in.

Are you making these common mistakes?

  1. RELYING ON EXERCISE WITHOUT ADDRESSING THE DIET – exercise is an effective way to burn calories, but to experience any significant weight loss, a person needs to combine exercise with consuming fewer calories. Research suggests that without sufficient changes to the diet, exercise alone is unlikely to lead to substantial weight loss for most people.
  2. FOLLOWING A FAD DIET – many fad diets are based on no scientific evidence, & they can be counterproductive for weight loss. Most of these diets are hard to maintain & most people will regain any weight loss shortly after stopping the diet. The most effective & healthful diets have significant variety & are balanced.
  3. ENOUGH EXERCISE – A study in the journal Medicine & Science in Sports & Exercise suggests at least 225 to 420 minutes of physical activity per week for effective weight loss. The Australian government recommend at least 30 minutes of moderate-intensity physical activity most or all days of the week.
  4. SUGARY DRINKS – consuming too many sugary drinks can prevent weight loss. Calories from these drinks do not satisfy hunger & research suggests they could play a role in obesity, type 2 diabetes & heart disease.
  5. SLEEP – poor quality or insufficient sleep may affect weight loss. Lack of sleep can disrupt the body’s ability to regulate hunger, so can stress.
  6. ALCOHOL – Alcohol is a high-calorie drink. Drinking four beers in an evening can increase you daily calorie intake by 612 calories.

There are no real shortcuts to loosing weight, it requires hard work and patience to see results.

The key to losing weight is to maintain a calorie deficit through healthful dieting, a mixture of aerobic & anaerobic exercise, & a good sleep pattern.

Lea Wagner No Comments
December 11, 2018

In Menopause? Hit the weights, not the treadmill

🙂Ladies are you menopausal? or post-menopausal? Research suggests that you should be hitting the weights, not the treadmill.  This is great news for me to hear.  As ONE (1) I am 50 & currently going through menopause & TWO (2), I am a Personal Trainer who loves strength training.  

👩Janet Viljoen, a Research Fellow in Physical Activity & Health at Rhodes University found that Women over the age of 50 should try lifting weights and doing other strength training exercises if they want to kick menopause symptoms. – weight gain around the belly, knee, back & hip pain, inability to climb stairs or get up from the ground with ease, less confident, unhappy, loss of muscle mass, osteoporosis & mood swings. Happy days 😫

🏋️Their study looked at how 30 minutes of strength training, five times a week, could benefit a group of women aged 55 to 65. Performed at a moderate to high intensity.
–
👍The women exercised in small groups with a personal trainer doing exercises that targeted their upper bodies, torsos and legs. The programme got progressively harder as the two months went by. 💪

😜The women in the study were more confident, happier – and even received compliments from their partners. 😘And after 3 months on the programme, they had lost significant centimetres from their waists.

A paper published in the National Center for Biotechnology Information by Nalini Mishra, V. N. Mishra, and Devanshi stated that “women can enjoy a good quality of life after menopause even without hormones. Research indicates that postmenopausal women who engage in the comprehensive exercise program, benefit by maintaining a healthy body, bone density levels, and good mental health. Osteoporosis, the greatest ailment in older women, can be kept under control with exercise. Even a moderate exercise schedule can not only keep the weight in check, but it also lowers the risk of stress, anxiety, and depression, all of which tend to show up liberally during and beyond menopause. Exercise works by improving muscle mass, strength, balance, and coordination. Therefore, unlike treatment with medicine, exercises work simultaneously on various aspects of one’s health.”

“An effective exercise prescription may be resistance and weight bearing exercise three days a week (on alternate days). Care should be taken to do the exercise for all the muscle groups by rotation preferably with a trainer. Brisk walking at the speed of five to six kilometres per hour, cycling, treadmill, gardening or dancing may be done on the remaining days of the week.”

“Warming up beforehand can help to reduce exercise related injuries and pain following exercise. One should aim for two hours and 30 minutes of moderate aerobic activity each week. Other deep breathing, yoga, and stretching exercises can help to manage the stress of life and menopause-related symptoms.”

It is never too late to start exercising.  Contact me today so we can put together a plan together to get you healthier and happier.    https://www.fabulousphysiques.com.au/contact-me/

 

Lea Wagner No Comments , , , , , , ,
October 10, 2018

Apple Cider Vinegar

What are the benefits of Apple Cider Vinegar?

Barnes unfiltered Apple Cider Vinegar

Barnes Organic Apple Cider Vinegar with Mother

Firstly, have you noticed a goopy, cobweb-like substance floating near the bottom of the bottle of your Apple Cider Vinegar? This is called “the mother.”

The mother is essentially a ball of acetic acid, cellulose (fiber), enzymes, and bacteria. In other words, it’s where all of the “good stuff” is concentrated. The mother is what gives ACV its murky, cloudy appearance.  If you want all the benefits from your Apple Cider Vinegar, than you want the unfiltered type, containing the mother.  

1. Powerful Antibacterial Properties
Acetic acid is powerful enough to kill off the mycobacteria that can cause tuberculosis. And mycobacteria are one of the most difficult types of bacteria to destroy. They are often referred to as the most disinfectant-resistant bacteria.

Based on these findings, studies suggest that acetic acid is powerful enough to kill other types of bacteria, which makes it useful as a non-toxic disinfectant for produce, as well as a good household cleaning agent to disinfect toilets, countertops, and other surfaces.

2. Promotes Natural Weight Loss
One of the biggest “hypes” about drinking apple cider vinegar is that it’s a metabolism-boosting, fat-burning weight loss tonic. And we won’t lie: It’d be nice if ACV alone was enough to melt off those unwanted pounds, especially after the holidays.

Unfortunately, the apple cider vinegar weight loss myth is very much a myth. However, the acetic acid in apple cider vinegar can help balance high blood sugar, which may promote slow, gradual body weight loss.

One study showed that acetic acid could help reduce the body’s insulin response to refined carbohydrates (read: less of a spike and crash), which is a primary mechanism that triggers fat storage. The people who participated in this particular study also said they felt more satisfied after meals when they consumed vinegar with white bread, compared to those who ate the bread alone.

This may also explain why vinegar tea is one of the oldest folk remedies for controlling diabetes, as insulin resistance is considered a precursor to Type 2 diabetes.

3. Reduces Sugar Cravings
One of the reasons we get intense sugar cravings is because of blood sugar spikes and crashes. Those crashes are often the result of eating refined carbohydrates, which cause a rapid fluctuation in blood sugar levels. Since the acetic acid in apple cider vinegar is shown to help balance blood sugar levels, if you drink apple cider vinegar with or before meals you may prevent sugar cravings throughout the day.

4. Helps With Nutrient Absorption
Tossing your greens in apple cider vinegar, or drizzling it over your veggies may help you absorb their essential vitamins and minerals in those foods easier. It’s said that acetic acid can help improve nutrient uptake, especially iron . This is a major health benefit for those who follow a vegetarian or vegan diet, as plant iron (non-heme iron) is more difficult for the body to absorb than heme iron, which comes from animal products.

5. Boosts Immunity
Some research shows that apple cider vinegar has antiviral, anti-inflammatory properties, which makes it a good natural remedy to have around during cold and flu season — both as a preventative measure and as a food to eat when you’re sick or have a sore throat .

6. Acts as a Natural Food Preservative
If you’re looking for an effective way to make your food last longer, adding apple cider vinegar may do the trick. One study found that acetic acid was effective for preventing the growth of food-borne pathogenic bacteria, such as E. coli and salmonella .

7. Makes Bone Broth More Nutritious
While apple cider vinegar is considered a superfood itself, it can also help make other superfoods more nutritious — especially bone broth. This is because the acid in apple cider vinegar has the ability to draw out minerals from the bones, such as calcium and magnesium .

If you’ve ever made bone broth before, you know that the 10 or more hours of simmering time for the bones and connective tissue is essential for extracting nutrients, such as collagen.

It’s these essential minerals that make bone broth one of the best foods to eat for energy, which is why we use apple cider vinegar as a key ingredient in our Kettle & Fire Bone Broth.

By adding apple cider vinegar to our broth as we simmer organic chicken or grass-fed cattle bones, we can provide you with a bone broth that’s bursting with nutrition.

ACV for Digestion: a Popular (But Unsupported) Claim
There are many acclaimed health benefits of apple cider vinegar consumption you’ll find online, but unfortunately, there’s limited research to back some of them up. One of the most discussed health benefits of ACV is that it improves digestion, especially when it comes to bloating, acid reflux, and chronic digestive conditions like candida .

What we do know, is that apple cider vinegar does contain pectin, which is a type of fiber that acts as a prebiotic and helps keep your digestive system healthy. Some people also swear by using apple cider vinegar to help soothe acid reflux and to aid with protein digestion before heavy meals.

If you’re looking to use apple cider vinegar to improve your digestion, the best way to find out if it works is to give it a try yourself. After all, apple cider vinegar is a nutritious food that’s considered safe in small amounts (up to 1 to 2 tablespoons per day) with little side effects, so you don’t have anything to lose by giving it a try.

Cautions With Apple Cider Vinegar
We have one word of advice when it comes to apple cider vinegar: Don’t drink it straight.  Add it to some water. The acid in undiluted apple cider vinegar is extremely strong and can weaken your tooth enamel, leaving you more prone to cavities.

Examples of apple cider vinegar products

Lea Wagner No Comments , ,
woman's muscles
August 9, 2018

What should you eat after a workout?

What should you eat post-workout?

Last reviewed Tue 7 August 2018 By Lana Barhum Reviewed by Katherine Marengo LDN, RD

The importance of the post-workout snack
Eating a snack post-workout will help the body replenish lost energy.  During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.

Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.  Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to build strength for future workouts.

Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.

Protein
Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout.

Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance.

Carbohydrates
Carbohydrates are micronutrients that help the body to recharge and restore its fuel supply.

Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels.

What about fat?
Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true.

However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery.

The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.

Dairy protein
According to research published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise.

Other than milk, dairy products rich in protein include:  Greek yogurt, ricotta cheese, cottage cheese 

kefir
In fact, a single cup of low-fat kefir contains 9.2 g of complete protein. Complete proteins can repair new cells, especially those in the muscles. Complete proteins also contain all the essential amino acids, which are only available through the diet.

In 2007, some researchers found that milk-based proteins are more effective than soy-based proteins at promoting the growth of muscle proteins after resistance exercise.

The researchers concluded that while both milk and soy proteins help a person to maintain and build muscle mass, milk proteins were more effective at supporting the quick growth of lean muscle mass.

Eggs
Results of a study from 2017 suggested that consuming whole eggs after resistance exercise resulted in more protein synthesis than consuming egg whites with the same protein content.

The researchers concluded that the nutrients in the yolk helped to stimulate the muscles more effectively.

Omega-3 fatty acids
Research from the Washington University School of Medicine suggests that supplementation with omega-3 fatty acids helps to boost the synthesis of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults.

Fatty fish, including salmon, are rich in omega-3 fatty acids. Tuna also contains high levels of the fatty acids, and about 6 ounces (oz) of tuna packed in water contains 41.6 g of protein and 5.4 g of fat.

Other evidence shows that oil drawn from fatty fish may help to reduce muscle soreness after resistance training. A study from 2016 found that consuming 6 g of fish oil every day for 1 week before beginning resistance exercise resulted in reduced muscle soreness.

Carbohydrates
young woman drinking water whilst out running
Staying hydrated is essential when exercising.
Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise.

Consuming carbohydrates as part of a post-workout snack also helps to promote glycogen storage.

Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates, as can quinoa.

Quinoa is gluten-free, classified as a pseudocereal, and usually consumed as a grain. It is high in fiber and rich in protein, with 1 cup providing 8.14 g.

Also, quinoa has a low glycemic index, making it an excellent choice for people who regulate their blood sugar.

Herbal tea
The nutrients and chemical compounds in herbal teas, especially yerba mate, may help the body process carbohydrates and protein effectively.

Authors of a study from 2016 compared the effects of yerba mate to water after exercise. The participants who drank yerba mate recovered strength faster in the 24 hours that followed a workout.

In 2012, researchers found that mice administered yerba mate extract were able to metabolize more quickly and expend more energy than those who did not.

Water
It is essential to drink plenty of water before, during, and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise.

The body loses water and electrolytes while sweating, so drinking water during and after a workout promotes performance and recovery.

Everybody varies in the amount of water they need, depending on the type of exercise, how much they sweat, how thirsty they are, as well as other factors.

In summary 
Consuming carbohydrates, proteins, and some fats post-workout helps to encourage muscle protein production, and promote recovery with the best results.   Arrange to eat a snack as soon as possible after a workout. Also, remember to replace fluids and electrolytes by drinking water before, during, and after exercise.

Do you want to find out more?  Or start training with me?  Contact me now

 

Lea Wagner No Comments , , , ,
June 18, 2018

Choose your butt

These butt pictures for sure show the extreme of different categories.  Also, you could be lucky and have great glute genetics, then yeah for you! All you need to do then is stay lean and your butt will look amazing. 

But for the rest of us mear mortals, with some hard work, intelligent training, and consistency, everyone can dramatically improve the size and shape of their butts. I’ve done it for myself and hundreds of clients. 

I am not going to get into diet too much in this post (eliminate refined sugars & bread, increase your water intake, eat heaps of low carb veggies, lean protein etc, etc)  More so, I want to list off various exercises you can do at home with bodyweight or if you have access to weights, add them.  Resistance will increase the intensity of the exercise and induce more muscular tissue damage, thereby producing more hypertrophy (increase in size of skeletal muscle).

There are literally hundreds of exercises and their variations for your butt.  But here are 20, but I could go on and on.  

  1. Hip Thrusts

  2. Glute Bridges 

  3. Donkey Kicks

  4. Pistol Squats

  5. Prisoner Squats

  6. Plie Squat

  7. Goblet Squats

  8. Bulgarian Split Squats

  9. Jumping Squats

  10. Reverse Lunges

  11. Forward Lunges

  12. Side Lunges

  13. Frog Pumps

  14. 45 Degree Back Extensions

  15. Glute Ham Raise

  16. Romanian Deadlift

  17. Stiff Legged Deadlift

  18. Back Squats

  19. Front Squats 

  20. Box Squats

You don’t need to all of these exercises every day.  Just choose 3 or 4.  Every second day perform repetition ranges from 10 – 50,  depending upon whether you are doing a bodyweight exercise or really pushing yourself with a loaded barbell.  

Always use good form.  Concentrate on initiating the movement from your glutes when necessary.  Keep your core tight, bring your belly button into your spine.  If you are unsure of the exercise, don’t do it.  You could quite easily injure yourself.    

Perhaps consider a few Personal Training sessions, from a reputable trainer,  to ensure you are getting the best bang for your buck.  The right exercises, for the right body part, executed in the right way.  No injury and maximum growth.   

Time is precious, don’t waste yours with bad form, and the wrong exercise.  

 

 

 

 

 

 

 

lea4000@gmail.com No Comments , , , , ,
April 3, 2018

Why Alcohol is such a diet destoyer

Alcohol not only contains a lot of calories but it changes the way your whole body processes food.

By Yasmin Noone
It doesn’t matter what alcohol you drink, whether it’s a light vodka and tonic with a squeeze of lime or a hearty glass of red wine, alcohol is the sworn enemy of weight loss regimes.

“Most weight loss programs shun the demon drink but what makes it so damaging to our waistlines?”

– asks Dr Xand van Tulleken in episode five of The Diet Testers, airing on SBS on Thursday 29 March at 8.35pm.

drunk kermit

Apparently, the real issue with alcohol is that it alters the way our body processes food.

In a bid to understand what the real issue with alcohol is, Dr Xand joins Dr Vinood Patel, biochemist at University of Westminster, to investigate the underlying mechanisms that determine weight gain from alcohol consumption.

Apparently, the real issue with alcohol is that it alters the way our body processes food.

“Alcohol is absorbed by the stomach and goes to the liver,” says Dr Patel on The Diet Testers.

“The liver is central to metabolism: carbohydrates, protein and fat metabolism all occurs in the liver. But we don’t have a mechanism for storing alcohol. It’s like a toxin [in our bodies] and it has to be cleared. So then the metabolism of fat and sugars has to wait until we can clear all the alcohol [from our liver] first.”

“Alcohol is absorbed by the stomach and goes to the liver.”

To demonstrate how alcohol actively gets in the way of our body burning calories, Dr Patel conducts a flaming experiment. He burns cubes of paraffin to represent the body’s metabolism processes. Then he looks at how it behaves when tasked with metabolising (or in this case, burning) sugar and fat.

“Because fat is so slow to break down, when sugar is added to [the mix to represent carbohydrates], it jumps the metabolism queue and burns first, ahead of the fat,” Dr Xand says.

“The sugar [in this experiment] burns much more quickly, which is what happens in your body. If you eat a donut you will burn the sugar before you burn the fat.”

drunk adults

New evidence from France shows that your chronic drinking habits might be putting you at risk of dementia.

Think before you drink alcohol to excess. New evidence from France shows that your chronic drinking habits might be putting you at risk of dementia.
Next, Dr Patel adds alcohol to the mix in the form of an expensive brandy.

“If we add the alcohol to this, the alcohol burns first of all,” Dr Patel says. “So whenever we have a drink with a meal, the alcohol will be metabolised first. Whereas the fat and sugar has to wait until we clear the alcohol from our system.”

While alcohol is being metabolised, sugar and fat is sitting in your body not being used or stored appropriately, so it’s swirling around in your blood stream. The interrupted metabolisation of sugar and fats – caused by alcohol consumption – can result in weight gain.

“So whenever we have a drink with a meal, the alcohol will be metabolised first. Whereas the fat and sugar has to wait until we clear the alcohol from our system.”

On top of that, Dr Patel adds, “because alcohol is highly calorific, ultimately you are storing more and more calories as fats in the body”.

Alcohol contains no nutrients and is typically high in calories. Drinking alcohol can also interfere with your blood sugar levels and excessive alcohol consumption can influence insulin levels.

Although alcoholic consumption impacts on your metabolism, the evidence on the exact effect of alcohol on weight gain (note: not weight loss or dieting attempts) is mixed. The impact depends on how much alcohol is drunk, the regularity of consumption, genetics, lifestyle and your overall state of health. 

Would you buy a wearable device to give yourself painful electrical shocks if it stopped you from overeating?
One piece of evaluative research says that moderate intake of alcohol with food may not lead to weight gain in the short-term, if an individual does not drink excessive amounts and enjoys a healthy lifestyle.

However, the study concludes that alcohol consumption “has probably contributed to the excess energy intake associated with weight gain in some individuals over the past years”.

“…Moderation in drinking is still an important recommendation, together with a healthy lifestyle not conducive to weight gain.”

According to NHMRC guidelines on drinking alcohol, the lifetime risk of harm from drinking alcohol increases with the amount consumed. It’s recommended that ‘healthy’ men and women drink no more than two standard drinks on any day to reduce the risk of disease or alcohol-related injury.

Episodes will be available to watch after broadcast on SBS On Demand. 

Lea Wagner No Comments , , , , , , , ,
February 18, 2018

Resistence Band Glute & Abs Circuit

GLUTE WORKOUT – Do you have a resistance band?  If not, why not?  Go get one.  Now ! 

This great little circuit, when done properly, controlled and with intent on targeting the glutes and abs will give you a great workout.  

The summary of the routine is at the end of the video.  There are frog pumps, bridges, donkey kicks, crunches, clams, abductions.  All the good things.  

https://youtu.be/PqR6P8aBF5A clink on this YouTube link to watch the video of the workout.  Thank you to my client Lee-Ann for being my model.  

 

Lea Wagner No Comments , , , ,
January 5, 2018

Does living next to a gym lower obesity risk?

According to new research, living near a physical activity facility — such as a gym, swimming pool, or football field — might make it a lot easier to keep that New Year’s resolution.
The new study was led by Kate Mason, from the London School of Hygiene & Tropical Medicine in the United Kingdom, and the findings were published in The Lancet Public Health.
Overall, the analysis revealed that living close to an exercise facility did, as expected, lower obesity risk.

Individuals living in close proximity to at least six exercise facilities had a waistline that was 1.22 centimeters smaller, a BMI that was 0.57 points lower, and a body fat percentage that was 0.81 percent lower, on average.

This link was stronger for women and higher-income groups of people, note the researchers.

Additionally, the study found that the farther people lived from a fast food outlet, the smaller were their BMI, waistline, and body fat percentage. This association was the strongest among women.

Taken from an article Published Sunday 31 December 2017 written by Ana Sandoiu
Source: Does living next to a gym lower obesity risk?

Lea Wagner No Comments
July 16, 2017

What foods are high in Potassium?

12 Top Foods High in Potassium Infographic

Potassium is making headlines for its role in your blood pressure health. Make sure your diet includes foods high in potassium, including white beans, Swiss chard, and avocado. To discover other potassium-rich foods, check out this infographic.Use the embed code to share it on your website.

<img src="http://media.mercola.com/assets/images/infographic/potassium-rich-foods.jpg" alt="12 Top Foods High in Potassium Infographic" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Potassium is making headlines for its role in your blood pressure health. Make sure your diet includes foods high in potassium, including white beans, Swiss chard, and avocado. To discover other potassium-rich foods, check out this "<a href="http://articles.mercola.com/foods-high-in-potassium.aspx">infographic.</a>" . </p>
Lea Wagner No Comments , , ,