How does your body deal with toxins?

With the media constantly informing us of the increasing levels of obesity, chemicals in our food, the dangers of eating too much processed/fast food and drinking excessive amounts of fizzy drinks, it is worth thinking how our bodies deal with all of this. Our internal organs are constantly battling to eliminate harmful toxins from the body, so as to ensure it remains healthy and operates at maximum efficiency.

Everything we eat & drink is broken down to release the bits our body needs while the unwanted by products & toxins are converted into waste so that they can be expelled as urine, faeces, sweat and carbon dioxide.

Ordinarily a healthy body is very efficient at performing these tasks but when it is faced with an onslaught of things it does not like being fed into it, it can be become over burdened with toxins, finds the removal of them harder to complete so the toxins begin to be stored within the body itself.  As the levels of harmful toxins become ever higher, the organs of the body start to function less efficiently, the immune system begins to suppress itself and our overall state of well being drops.

SYMPTOMS OF TOXIC BUILD UP;

• regular headaches
• constant fatigue
• poor complexion, dull hair & eyes
• high levels of catarrh, congested sinuses
• cellulite, water retention, bloatedness
• sluggish digestion, constipation, irritable bowel syndrome
• mood changes, depression and anxiety
• weakened immune system

So let's have a look at the organs that deal with toxin removal and how they can be impaired;

The lymphatic system; basically our toxin removal road network that runs parallel to our veins.  Toxins and waste drain into this network and are transported to specific sites called nodes where they are filtered out.  NB: these toxins are transported only by muscular contractions in our body eg walking etc.  Someone with a very sedentary lifestyle will transport toxins less efficiently than an active person.  When there are high levels of toxins in the body, the lymphatic system slows down leading to toxin build up.

The skin;  every pore in our body eliminates waste be it sweat or sebum (oil). The state of your skin is a mirror of your health, as stress, poor diet, toxin build up in the body manifest as a poor complexion.

The kidneys work together to filter our blood, removing toxins and getting rid of them as urine.  They also  play a role in regulating the amount of fluid in the body and processing any by products from our digestion.  Excessive alcohol and persistent infections from a weakened immune system can cause kidney damage.

The lungs filter out any airborne pollutants such as carbon monoxide enabling oxygen to enter the bloodstream and carbon dioxide to be removed.  High levels of toxins in the body can lead to recurrent health problems such as catarrh, an indicator of a weakened respiratory system.

The liver processes everything that enters our body.  It has many functions including the removal of toxins from the bloodstream.  Harmful substances are neutralised by the organ, turned into bile and sent to the intestines where they are expelled as faeces.  If the liver becomes overworked, rather than neutralise toxins, it begins to store them.  This can lead to problems and can be the cause of diseases such as diabetes, hepatitis & liver cirrhosis

Digestion; as food passes through our body, all the nutrients are absorbed whilst any waste & toxins are expelled when we go to the toilet.  Helpful bacteria in our guts are important to the absorption of nutrients.  If these become depleted due to poor diet, toxin overload, antibiotics, then food remains in the intestines, half digested.  This can lead to a number of conditions such as constipation, irritable bowel, and painful wind.  

As you can see, this is the kind of damage a poor diet can wreak on our body and demonstrates all the more the importance of a well balanced healthy diet whilst avoiding highly processed foods.  Small changes now, can lead to big health benefits in all our futures.

What are we putting on our faces?

With all the current media furore over horse meat in processed foods making us re-examine how and what we eat, I thought it a good idea to also question what we also put onto our skin.  Much has been said over the years about the types & numbers of potentially harmful chemicals included in skin care products and cosmetics, some of it conflicting it is true, but if you only take away one thing from reading this post, is to stop and question what you are using and maybe educate yourself and then be able to make an informed decision as to the products you are using.

Skin is our largest bodily organ for removing waste, and acting as our first line of defence against infection.  What we put on it that can be absorbed internally can affect our health & well being in both positive and negative ways.  Many products on the commercial market contain products derived from petroleum (yes that stuff that goes in the car) which can weaken the natural functions of the skin, making it prone to infection and not allowing toxins to escape thereby polluting the body from within.

Each day we use products that we believe to be totally safe when in effect we could slowly be poisoning our bodies over time.  In some instances, chemicals used in products have not been tested to monitor the effects of long term use on the bodies of humans.  In a typical day, we may be exposed to over 2000 different chemicals, which could potentially be cancer causing, and also be playing havoc with our hormones.  So let's have a look at some of the more common chemicals found in skincare products.

alcohol, isopropyl (SD-40)
An irritant, dehydrating solvent that strips the skin of it's natural oils and diminishes our resistance to infection.  A petroleum derivative widely used in soaps, shampoos, fragrances etc.  It is also found in antifreeze for your car!  It may promote brown spotting of the skin and  premature ageing of the skin. Studies have shown that this ingredient may be the cause of depression, headaches, vomitting, bouts of dizziness.

DEA (diethanolamine), MEA (monoethanolamine), TEA (triethanolamine)
Thought to be instrumental in disrupting our hormones causing the creation of cancer causing nitrates.  Due to this carcinogenic effect, their use is restricted in Europe but products imported from the USA may still contain them.

DMDM hydantion & urea (imidazolidinyl)
Preservatives that often release formaldehyde which can cause joint pain, skin irritations, allergies, depression, chest pain, chronic fatigue & insomnia.  Exposure can also affect the respiratory system, cause asthma, heart palpitations.  Other possible side effects include weakening the immune system and creation of cancer.

FD&C colour pigments

Made from coal tar, these synthetic colours that contain heavy metal salts, deposit irritating 7 sensitizing agents into the skin.  Absorption of some colours affects the body's ability to use oxygen.  Studies using animals show that these colours are cancer causing.

Fragrances

Synthetic substances that can be made up of up to 4000 ingredients, some of which could be cancer causing.  Can lead to skin irritations, rashes, skin discolouration in the first instance. May also cause depression, irritability, hyperactivity, due to their effects on the nervous system.

Mineral Oil

A petroleum by-product that coats the skin causing blockages in pores, and undermines the skin's ability to eliminate toxins. Can cause premature ageing.  Used in many baby products such as baby oil which is 100% mineral oil.

Polyethelene Glycol (PEG)

Petroleum by-product that is potentially carcinogenic which upsets the skin's natural moisture levels. Could lead to signs of premature ageing & leaving the skin open to bacteria. Used in oven cleaners to dissolve grease.

Propylene Glycol/Burylene Glycol

Synthetic surfectants (attract moisture to the skin) which penetrate the skin and cause damage and weakening to proteins in the structure of the skin. Possible cause of anti ageing.

Sodium Lauryl/Laureth Sulfate

Detergents and surfectants  also commonly used in car washers & engine degreasers.  Used in skincare products that require them to foam up.  Can cause skin irritation, eye damage ( due to their effect of dissolving proteins), depression, impaired immune system leading to skin inflammation.  When combined with some other chemicals, can lead to formation of nitrosamines which are potent cancer causing substances.  Is retained in the body for up to 5 days, leading the body to slowly build up a residual amount, primarily in the heart, liver, lungs & brain.

So definitely something to be aware of when purchasing skin/hair/body products and toothpastes.  There are available alternatives to these products that do not contain one or more of the above, though not always the cheapest  option to consider, especially in the current financial climate when cash is tight.  As always the choice is up to the individual, armed now with knowledge as to what our products may be doing to our bodies both short & long term.

Foods for Love

Ok, so here's a Valentine's inspired blog post.....

Throughout the millenia, different cultures have believed in the power of aphrodisiacs to stimulate the senses inspire feelings of desire.

The word aphrodisiac is Greek in origin, derived from the name of the goddess of love, Aphrodite.  Some ancient aphrodisiacs include rhino horn, arsenic and hemlock!

While there is no scientific evidence to show a link between certain foods being a pre cursor to a night of mad passionate sex, there are some substances in food that make you think you are feeling more sensuous;  zinc in oysters, Vitamin C in oranges, phenylethylamine found in varying degrees in chocolate & alcohol, and asparagus contains Vitamin E.  Want to heat things up a bit more? Ironically fire hot chilli pepper is believed to do just that, by releasing feel good endorphins into the brain!

Cocoa was popular with the Mayan & Aztec cultures, used in religious ceremonies to induce euphoria to ahem, greater heights amongst it's participants.  This chemical is found in chocolate today, more plentiful in the darker, more concentrated varieties rather than your bog standard milk chocolate variety.

High in Vitamin E, calcium, phosphorous which induce good moods, Asparagus was considered a staple diet for a groom before his wedding night in 19th century France.  I shall ignore any references to the shape of Asparagus :)

Moving onto perhaps the most well known aphrodisiac;oysters.  They have been linked to Aphrodite since ancient times, as she is said to have risen out of the sea in an oyster shell.  Oysters contain high levels of Zinc, which if deficient in men, can lead to a lack of libido.

Honey is used in the Karma Sutra, mixed with milk as a drink prior to sex, as it is said to get the lovers in the mood.

Want to know what the literal translation of the Aztec word for Avocado is? Testicle!!  It is said to increase masculine desires, and in the Aztec culture, all nubile maidens were forbidden to go outside whilst the men folk harvested them.  On a side note it is great too to achieve a smooth skin if used internally and topically.

So there you have it, a brief run down on some foods thought to instill a flaming desire in your loins.  Play safe people!

The benefits of Garlic

Garlic is such a wonderfully versatile food and is part of a family of foods that include onions, shallots & leeks.

It is widely recognised now the health benefits of garlic in promoting the well being of the immune system, the heart, and its antioxidant properties in maintaining a good circulatory system.  Garlic also stimulates our natural immune system by enhancing the cells vital to fighting infection & disease.  Studies also suggest that garlic can help lower our levels of cholesterol in the blood.

Garlic contains geranium, known as an anti cancer agent, and has been shown to retard the growth of tumors  in human test subjects.  If you suffer with high or low blood pressure, Garlic can help balance out these extremes. In addition, it stimulates the production of substances in the arterial walls of blood vessels, that causes them to relax, which helps prevent arteriosclerosis so reducing the risk of heart attacks & strokes.  Prevention of this condition can also help males suffering with erectile dysfunction & impotence due to the improved level of blood circulation through the body.

Garlic also helps regulate blood sugar levels and is ideal for ridding the body of parasites in the gut.  Garlic is also packed with protein, potassium, Vitamin A, B, B2, C, calcium & zinc.  Garlic aids in the process of removal of harmful free radicals in the body and also increases the production of bile to help reduce fats in the liver.

Stress:Long term effects and coping mechanisms

That's right, STRESS, the Big "S" in our lives. A term widely overused by many of us or out of context when trying to describe our lives and how we are coping with it.  Basically, a definition for Stress states we feel stressed when we feel things are out of control.  It is our ability to cope with potentially stressful situations that is a variable amongst us all and how many of these situations are present at any one point in our lives that can act as the trigger to push us over "the edge".

The table below, known as the Holmes & Rahe scale was invented to measure people's stress levels.  Although since its creation in 1967, some experts have pointed out some faults with it, the table can be used to give an outline to an individual's stress levels.

A score of 300+: you have a high to very high risk of becoming ill

               150-299:moderate to high chance of becoming ill

               below 150: Low to moderate risk of developing stress related illnesses.

So what next?  Stress Management.  To enable us to cope with stressful situations, our body releases the fight or flight hormones to compensate.  Short term this is perfectly normal, but prolonged periods are detrimental to our health.  Our bodies begin failing us in terms of concentration to get things done, accuracy and speed of tasks etc, which in turn fuels the need to be more in control as control begins increasingly to ebb away, creating a viscious circle.  The key to stress management is to control the situation before the flight/fight response kicks in by introducing methods to remain calm. 

Keeping a stress diary can be a good way of indentifying the situations and triggers that cause feelings of stress and from that learning ways of avoiding or changing them so that they no longer produce the stress reaction.  Being honest with yourself is vital to pinpointing triggers of stress.  These diaries can be become very insightful when you take a step back and look at them.  I, personally have done something similar to this.  At first you can feel stupid writing things down, or what's the point, but persevere and patterns start to develop that you can see, and this was the starting point for me making a difference in my life.  Learning time management techniques helped, learning that not everything can be completed everyday and accepting that & not feeling guilty about it afterwards.  One piece of advice I was given, that has stuck with me and sums up the change of mind set I made;  It's called "Fuck it" therapy, and I practice everyday.  It works like this; Each day something will come along we don't like, don't want to do, someone we don't want to see, or similar.  We are allowed one use of this therapy on a daily basis.  So next time a situation comes along we just say "Fuck it" and move on with something else.  The feeling of euphoria I get from this is amazing, and sets me up for other things I have to face.  Not very high tech I admit, but it works for me and I am more in control of things now.

For the less foul mouthed out there, there are many stress reducing techniques that you can find on the web, one is out there that will work for you.  There are the obvious such as yoga, and meditation, and this link gives you tips on coping with various types of stress triggers http://www.mindtools.com/pages/article/albrecht-stress.htm

Here's to a less stressful and more chilled out 2013

The Benefits of Coconut Oil

Coconut oil is a very versatile product which I use personally for a multitude of things including cooking, massage, face creams( either on its own or mixed with essential oils) and as a coat deodoriser for my dog!

The oil is solid at room temperature but when held quickly melts into a runny liquid, perfect for massage, using as a body moisturiser.  I add when i am roasting vegetables, they crisp up wonderfully and taste divine.

So what are the benefits of using Coconut oil?  It is excellent for weight loss (yes really more on that in a bit), coping with stress, improving digestion, bone strength, cancer, HIV, Diabetes, due to the lauric, capric & caprylic acids in the coconut.  It is also antifungal, antibacterial, an antioxidant and a soothing agent too.  I used on my tattoos along with lavendar oil mixed with it when they were healing with no problems at all, in fact I'd say they healed quicker compared to friends who have been inked.  I also use it on rashes, areas of soreness or chafing.  

The oil was once v popular but in the 1970's propoganda against it claimed the high fat content was detrimental to health and it wasn't until the early 2000's that this was questioned.

The lauric acid is converted by the body into monolaurin that it is claimed helps fight bacteria, viruses, including herpes, flu and even HIV.

Let's have a look then at some everyday uses of the oil and how it could benefit you;

• Used in the hair, it can promote healthy growth, a reduction in split ends and breaking, combat dandruff, head lice etc

• Used on the skin as an effective moisturiser, smoothing out dry, flakey skin; is excellent to use on areas of eczema, dermatitis and other skin conditions.  Due to its antioxidant properties the oil is claimed to help with premature ageing.

• As an aid in heart conditions. Popular thought is that saturated fats are bad for the heart, however coconut oil is 50% lauric acid which helps regulate cholesterol and lower high blood pressure.

• Use coconut oil to help you lose weight; the oil is made of short and medium chains of fatty acids that are easy to digest, aiding the thyroid and enzyme systems in the body.  It also increases the body's metabolism so that you burn more energy, reducing your fat levels. The oil has less calories than other oils too. 

• As a digestive aid; use as a cooking oil, the anti bacterial properties support your guts healthy bacteria by removing damaging bacteria, parasites etc.  It also aids in the absorption of other nutrients such as vitamins and minerals.  This in turn improves the strength of our bones, and teeth due to increased calcium be absorbed.

• It prevents and dissolves kidney stones

• In the case of Diabetes, the oil helps control sugar levels and improves the secretion of insulin.

Coconut oil can used topically or internally.  When cooking simply replace some of the oil or fat required in the dish with coconut.  Using both means you do not miss out totally on the benefits and nutrients in the other ingredients.  To use on the skin or hair, just place it in your hands and slowly rub together.  It will quickly melt and can be applied to where you want it.

There are many brands out there, so why not give coconut oil a try today and beginning experiencing all its benefits

My Exercise Log, Fitness Conventions & more

This may be the mother of all tenuous links on this blog but let's give it a go anyways.  People who know me, know I'm obsessed with my gym classes, and since last year do a lot more exercise in the form of dog walking.  What I wish to attempt is a year long continual post of what I manage to achieve and hopefully inspire some others to do similar things.  

Saying that, I must say first, at some point during this year there will be a gap of activity as I forsee me having a hernia operation at some point this year but more on that when it happens.

Also this year, I aim to attend several fitness conventions.  Great fun events, accompanied by friends, doing lots of crazy classes back to back, and meeting lots of new people too.  First this year is International Fitness Showcase in Blackpool in March.

So to start I'll post what I've been up to from January 1st until today along with some pictures taken from various conventions and events last year.  I'm intrigued to see where this post will lead me to come December 31st.  The following summaries do not include walking/cycling to the fitness club or into work.

Jan 1 - Jan 8 Summary;  1 aerobic class, 1 total body conditioning class, 26 lengths in the pool, 1 step class.  Dog Walking; 35miles (calculated using Strava app on iphone)

Jan 9 - Jan 15; 26 lengths in pool, 1 each of aerobics, body attack, step, Body Conditioning/HIIT training 28 miles dog walking.

Jan 16 - Jan 24;30 lengths of pool, 2 x aerobics, 1 step, 2 Body Conditioning/HIIT, 24 miles dog walking (slightly less due to the snow and ice)

Jan 25 - Feb 1;20 lengths pool, 2 HIIT/Body Conditioning, 1 Step, 30 miles dog walking

Feb 2 - Feb 11; 32 lengths pool, 2 X HIIT, 1 Body Attack,1X30 minute free weight session, 1 X Boot Camp/Interval Training, 34 miles with dog. 

Feb 12 - Feb 18; 10 pool lengths + 1 aqua aerobics, 1 x Step, 1 x HIIT, 1xAerobics, 1 x bootcamp, 32 miles dog walking

Feb 19 - March 5th; 2 aqua aerobics, 20 pool lengths, 2 aerobic classes, 2xbootcamps, 3 x step classes, 3 x HIIT, 1 body conditioning, 60 miles approx dog walking

March 6 - 18; 2 x aerobics, 2 x body conditioning, 1 x step, 2 x HIIT, 45 miles dog walking

March 19 - 26 2 X Step, 2 X HIIT, 1 X Aqua, 2 X Piloxing, 1 Chair Dance, 5 x Hi-Lo Aerobics, 1 ABS HIIT, 1 Reebok Step, 20 miles dog walking

March 27 - April 16; 2 x Aqua, 1 x Aerobics, 1 X Body Conditioning, 1 X Step, 1 X HIIT 40 miles dog walking.  My convalescence post hernia op falls within this period; little exercise between April 4-16

April 17-May 6; 5xAqua, 3xAerobics, 3xstep, 30 mile dog walks

May7-25;3 x step, 2x aqua, 2x aerobics, 1 x HIIT, 1 x body conditioning, 30 mile dog walks. Due to a slight relapse this last week, have had to not do classes due to internal pain from overstretched scar tissue.

May 26 - June 6; 2 x step, 2 x aqua, 2 x aerobic, 2 x HIIT, 1 x Body Conditioning, 45-50 miles dog walking

June 7-21 2 x Step, 2 x Aqua, 2 x Aerobic, 1 X HIIT, 2 x TBC 40-45 miles with the dog.

June 22-28; 2 x Step, 1 x Burlesque/Showgirl routine, 2 x HiLo, 1 x Latin aerobics, 2 x HIIT, 1 x TBC, 25 miles dog walking.

June 29-July 9; 2 x Step, 3 x HIIT, 32 lengths in pool, 1 x aerobics, 1 x TBC, 30 miles dog walking

July 10-25;3 x aerobics, 2 x step, 1 x aqua, 5 x HIIT, 2 x Body Cond, 45 miles dog walking

July 26 - August 8;2 x Body Cond, 3 x aqua, 2 x step, 2 x aerobic, 4 x HIIT, 45 miles dog walking

August 9-Sept 3;4 x step, 7 x HIIT, 2 x Aqua, 3 x Aerobics, 3 x TBC, 70 miles dog walking

Sept 4-11 2xstep, 2xaerobics, 2 abs classes, 1 pilates, 1aqua, 2x HIIT

Sept 12-19; 2 x aerobics, 3 x HIIT, 1 x Step, 1 x Aqua 25 miles dog walking

Sept 20 - 28; 2 x Total Body Conditioning, 1 x step, 1 x aqua, 1 x aerobics 30 miles dog walking

Sept 29 - Oct 18;3 x Step, 3 x HIIT, 4 X Body Conditioning, 2 x Aerobics, 2 x Aqua 70 miles Dog Walks

Oct 19-27; 1 x Step, 1 x aerobic, 2 x HIIT, 1 x Body Conditioning, 25 miles dog walking

Oct 28-Nov 2; 1xstep, 1xaerobics, 2xHIIT, 1xBody Conditioning. 30 miles with the dog

Nov 3-Nov 12;3 x Step, 3 X HiLo Aerobics, 1 X Yoga 2 X HIIT 35 miles dog walking

Nov 13-24;1 X Step,2 X Aerobics, 1 X Aqua, 3 X HIIT, 2 X Body Conditioning 40 miles dog walking

Nov 25-Dec 10;3 x step, 2 x aerobics, 2 x Body Conditioning, 4 x HIIT, 60 miles dog walking

Dec 11-25 1 x Aqua, 2 X Aerobics, 3 x Hiit, 2 X Step, 2 x tbc, 60 miles dog walking

Dec 26-31st 1 x Step, 1 X HIIT, 
 30 miles dog walking

So the totals for the year are as follows;
Step=55 classes
HiLo Aerobics=54 classes
HIIT=70 classes
Body Conditioning=36 classes
Aqua=35 classes
2 Pilox classes, 2 Yoga, 1 Burlesque
Dog Walking=(approx) 1148 mles

I've enjoyed doing this so much, I think I shall challenge myself to beat this scores next year. Thanks to all the fabulous instructors for providing such brilliant classes.

With Rachel Holmes, Christmas Eve class at VA

 Some pictures from The Freestyle Fitness event at Virgin Active on November 9th

Some pictures from the Fitness Fun Day at Total Fitness, Wilmslow, Cheshire. Presented by Stuart Harrop and Martin Jensen, in a glorious facility, 4 classes were performed over the afternoon. Great fun; Some of the pictures below.

A few piccies from IFS 2013 (Full report in a separate blog post)

With Rachel Holmes, Fitness Entrepreneur at Virgin Active Nottingham

The Notts Crazy Crew at IFS, March 2012; Myself(before weightloss 28lbs), Kim, Ann-Marie, Carrie

Crazy Crew Barnsley Big One North Sept 2012; Carrie, Myself, Kim, Ann-Marie

Barnsley Big One North 2012. Me at the back as usual

Same event

Here is the reason for all the dog walking; Xena, 14 month old (as of Jan 2013) Staffy Bull Terrier