Nutrient in red meat linked to heart disease

l-carnitine in red meat implicated in heart disease

By Fron Jackson-Webb, The Conversation

A nutrient found  in red meat may increase the risk of heart disease when it interacts with the bacteria in the human gut, according to a paper published this week in Nature Medicine.

The results point to the nutrient L-carnitine, rather than saturated fat and cholesterol, as the link between eating red meat and heart disease.

In a series of studies in humans and mice, the US researchers found that when L-carnitine is consumed, the bacteria in the human gut produces a compound called Trimethylamine-N-oxide, or TMAO.

TMAO slows the body’s ability to remove cholesterol from the walls of the arteries. The subsequent build up of cholesterol can clog arteries, leading to heart disease.

L-carnititine is also used in some dietary supplements.

In one of the studies, the researchers tested the blood of 77 participants, 26 of whom were vegetarian or vegan. They found that meat eaters who consumed L-carnitine produced higher levels of TMAO, suggesting a regular diet of meat encourages the growth of bacteria which turns L-carnitine into TMAO.

However, it is still unclear which species of gut bacteria contributed to TMAO formation.

In another study, the researchers reviewed the blood tests of 2,600 people having elective heart checks. They found that people with high levels of both L-carnitine and TMAO were prime targets for heart disease and stroke.

In yet another study, this time in animal models, the researchers found that mice who were fed L-carnitine were twice as likely to have have risky levels of arterial plaque.

But this only occurred when they had their usual gut bacteria: mice who were fed antibiotics to kill this bacteria experienced no such effect.

The researchers conclude that intestinal bacteria of meat eaters feed on L-carnitine to produce TMAO, which can clog arteries.

The findings raise the possibility that other dietary nutrients may also generate TMAO from gut microbiota and slow the removal of arterial plaque, the researchers say.

Professor John Funder, Executive Chairman of Obesity Australia and Senior Fellow at Prince Henry’s Institute said the findings were relevant to Australian meat eaters.

“Kangaroo meat – long considered very healthy, given its very low fat content – has more L-carnitine per gram than any other red meat; on the basis of the authors’ findings, it may not be such a healthy option after all,” Professor Funder said.

But he said more work needed to be done to confirm a causative link between L-carnitine and heart disease.

“As a scientist, one unanswered question is that of the particular microbes in the gut of meat eaters that are absent from that of vegans: do they require something in red meat for their ability to colonise the gut, and what are they like in species that are primarily carnivorous rather than omnivorous?”

Professor Gary Jennings, cardiologist and Director of the Baker IDI Heart and Diabetes Institute, said the study was impressive in the way it started with a novel hypothesis and used the latest scientific approaches to analyse the data.

“To date, any association with coronary heart disease was thought to be due to the saturated fat and cholesterol content of red meat. This possibility remains but the study adds another intriguing possibility to any link between red meat and coronary heart disease,” he said.

But the human component of the study was small, Professor Jennings said, and the findings should not prompt people to stop eating meat.

“The evidence is not sufficiently compelling to cause concern amongst the red meat industry,” he said, adding that eating a balanced diet remained the best recommendation for Australians.

“Red meat can be an important source of protein, iron and other nutrients in the diet,” he said.

With the help of the Australian Science Media Centre.

The Conversation

 

This article was originally published at The Conversation.
Read the original article.

The Dirty Dozen and the Green 15

appleThe humble apple heads up the 2012 “Dirty Dozen” list of foods which contain the most pesticide residue. The Environmental Working Group’s Shoppers Guide lists the 12 foods highest in pesticide residue and the green 15, those which hold the lowest pesticide residue. Keep in mind the EWG is US based, and farming methods differ from region to region even within countries, so all may not apply to the food we eat in Sydney.

See the EWG’s Shoppers Guide to Pesticides in Produce

What are chicken nuggets made of?

In less than two minutes, Jamie Oliver will turn you off chicken nuggets forever.

Next time your kids have a birthday party at a venue that provides chicken nuggets as “food”, just think back to this video. Really, they should be paying us to eat the stuff, rather than us paying more for the “party menu”.

Kids Stretching: Free Workshop

stretching thumbnailWhat’s the latest on stretching for kids? When should your kids stretch? When shouldn’t they? Does it really matter? Will stretching improve their performance, their posture, their disposition?

 

 

 

Hooked on Health and activeanatomy physiotherapy are presenting a FREE workshop for kids to learn all about the importance of stretching to improve their performance in running and other sporting activities, reduce their chance of injury, and improve their movement technique

Your child will learn how to perform the important stretches, how these stretches help in sporting activities, plus some basic anatomy to help them understand which part of the body is being stretched.

This is a practical workshop for kids. Parents are encouraged to join in if they wish.

Plus… we’ll give you the basics of  planning your child’s training.

We’ll also be briefly covering the basics of forming a training programme for your child leading up to important events such as Cross Country and Athletic Carnivals

Forestville Community Hall, next to Forestville RSL Club, Melwood Ave, Forestville
Fri, 12th April
6 – 7pm

Bookings are essential. Registration should be completed  by Monday April 8th

 Slide1

 

About the Presenters

Merrin Martin

Owner of activeanatomy physiotherapy and health professional workshops, Merrin is an experienced physiotherapist, exercise scientist and qualified pilates instructor. Merrin is an APA, ESSA and Sports Physiotherapy member and is considered an expert in her role as a health educator, lecturer and developer of specific exercise programs. Merrin has extensive lecturing experience within the health industry and is regarded as an expert in her role as educator in specific exercise programs & managing injuries. Merrin’s premises are located in the Village Pilates Studio in Belrose.

 

Richard Sarkies

Co-founder of Hooked on Health, Richard has been running and coaching others in the sport he loves for over 30 years. He holds a Bachelor of Applied Science (Human Movement), has over seven years experience in lecturing in health and fitness at TAFE NSW and is a qualified personal trainer with a particular interest in children’s running. Richard conducts kids running training groups and cross country races across Sydney’s north shore and northern beaches area.

 

 

 

 

 

 

Eight Reasons To Eat Chocolate This Easter

chocolate

Eating chocolate is good for you. So is drinking red wine! Every once in a while, retailers, manufacturers, or just someone who wants to get your attention (yes, like me) comes up with some more good reasons for eating chocolate.

 

Here are eight of them.

 

 

1. It Makes you Feel Good

In my opinion, the main reason why chocolate is good for you is that it tastes nice, and you therefore gain some psychological benefits from the very fact that it makes you feel good.

One study of elderly European men found that those who preferred chocolate had better mental health than those who preferred other types of confectionary. The chocolate preferrers were significantly less likely to be depressed or lonely and much more likely to feel upbeat about the future.

You’ll not reap the psychological benefits of eating chocolate if you’re so busy feeling guilty about eating it that you’re not able to fully enjoy it, so take note of the other 6 benefits, to be sure to get the best feel-good moment from tucking into that extra egg. Make sure it’s a dark chocolate egg though, as it’s dark chocolate full of cocoa that offers the improved health effects form polyphenols, particularly flavanols.

 

2. Increased Nitric Oxide Production

Chocolate can increase the amount of nitric oxide produced by the endothelium. The endothelium

lines the inside of the arteries. The nitric oxide it produces causes the arteries to expand and thereby facilitate blood flow. Nitric oxide also protects against the formation of blood clots, and protects against the hardening of the walls of the blood vessels. It is the flavanol content in the cocoa in chocolate that stimulates the production of nitric oxide. Flavanols can be found in many fruits and vegetables such as onion, tomato, apple, grape, berries, , kale, broccoli, lettuce and other leafy green vegetables. As a rule, the greener the leaf, the more flavanols.

 

3. Reduced Risk of Cardiovascular disease

One large study reported that men with high cocoa intake were 50% less likely to die of cardiovascular causes than men with low cocoa intake. Another study reported that the more chocolate an individual consumed, the less chance they had of dying from cardiovascular complications. Individuals who consumed chocolate more than once a week were 66% less likely to die of cardiovascular causes compared to those who never ate chocolate, while those who consumed chocolate less than once a month were 27% less likely to experience cardiovascular mortality.

 

4. Reduced Blood Pressure

Evidence suggests that consuming chocolate can reduce blood pressure as much as some medications used to reduce blood pressure, and chocolate consumption could reduce the risk of stroke and cardiovascular disease by 20% and 10% respectively.

 

5. Reduced Inflammation

A high level of C-reactive protein in the blood (CRP) is a marker of inflammation in the body and an indicator of cardiovascular disease. One study has shown that consumption of dark chocolate was inversely related to the levels of CRP in the blood. Hate to tell you however, that this was only so long as the chocolate consumption was moderate-approx 20ms dark chocolate every 3 days-and that’s not very much. When greater levels were consumed, the association disappeared.

 

6. Improved Insulin Sensitivity

A study of people in good health with an average age of 34 years reported improved insulin sensitivity in subjects who consumed dark chocolate, compared to those who consumed white chocolate. Insulin sensitivity improved after just 15 days of consuming 100 grams of dark chocolate per day. [100 gms/day-now that’s more like it]. Dark chocolate is polyphenol rich, whilst the white chocolate contained no polyphenols.

 

7. Boost to Your Brain Power

Evidence suggests that elderly people who consume chocolate have better cognitive function than those who do not. A Norwegian study of 70-74 year olds showed that chocolate intake in the past year was associated with better performance on a number of cognitive tests. The best cognitive performance was achieved with consumption of 10 grams of chocolate per day.

 

8. Photoprotection

In the human body, the skin provides photoprotection (protection from light) by absorbing the sun’s rays. This results in the production of free radical molecules which can cause damage to skin cells and result in the growth of cancerous cells.

Nutritional intake is one factor affecting skin photoprotection and dietary antioxidants (including flavanols in cocoa) are thought to have a photoprotective effect. It is possible they reduce the sensitivity of skin cells to UV exposure.

One study which compared the effect of UV-exposure on the skin of women who had consumed high and low flavanol cocoa drinks daily prior to UV exposure, reported reduced sunburn and improved skin condition greater blood flow to skin, increased skin density and hydration) amongst women who consumed the high flavanol cocoa drink.

 

Of course, all of these benefits can be gained by consuming other anti oxidant rich foods such as fresh fruit and vegetables, without adding the chocolate, but where would be the fun in that?

Reference: virtualmedicalcentre.com

Fun Run Entry Deadlines

LINDFIELD-FUN-RUN-START1.jpgThe fun run season is hotting up. If you’re like me, you’re being bombarded by emails advising you that registrations have opened, early bird entries are closing, etc etc. It’s all a bit hard to keep track of, so I thought I’d put together a list of some of the fun runs I know you like to enter, along with their entry deadlines.

Some of the advantages of early bird entry include a saving on the entry fee, and having your race kit mailed to you, rather than having to go to the race expo prior to race day to pick up your kit. Some races do not offer early bird entry, and some don’t mail your race kits.

Keep in mind that most fun runs have a limited capacity, and some reach capacity well before race day.

Every effort has been made to be accurate with dates, but if you’re planning on a particular race, it’s a good idea to check yourself. There’s no substitute for planning and a double check.

 

Fun Run

Early Bird Deadline

Entry Deadline

Entry On Race Day

City to Surf
11th Aug

Midnight 28th March. have your race info posted, and save $15

 

Until capacity reached, so get in early Not available
Sri Chinmoy Centennial Park
1st April 
 Fri 29th March 5pm  6:45-7:55am
Lindfield Fun Run
7th April
Saturday 30th March-close of business – not time specified Website says 24 hrs before race start, but get in by Friday 5th by 5pm, just in case

Before 7:45 if capacity not reached. I haven’t seen them close the registrations yet, but there’s always a first time

 

SMH Half Marathon
19th May 
4th April
Save $25 
Until capacity reached, so register early  Not Available
Hooked on Health Kids Cross Country
Race 4 7th April 
Midday, 5th April  Prior to 8:45
Mothers Day Classic
12th May
5pm Wed 10th April

Online 12 noon, wed 8th May. Mailed entries, Fri 3rd. All entries Fri 3rd to have bib posted

 

From 6:30 am. Also Domain on Sat 11th 2-5pm.
Hooked on Health Kids Cross Country
Race 5 28th April 
Midday 26th April  Prior to 8:45am
Hooked on Health Kids Cross Country
Race 6 5th May 
Midday May 3rd Prior to 8:45am
Manly Fun Run
19th May 
 9th May  9am 17th May Before 7:30 am
Minimos Marathon
16th June 
Midnight 12th May Midnight, 15th June  From 6am
Gold Coast Marathon
6th & 7th July 
Midnight 22nd May Friday 5th July Not Available
Sri Chinmoy Centennial Park
9th June
7th June, 5pm 6:45-7:55am

 

I Had a Fall Today: Reduce Your Risk of Falling as You Age

I am well and truly getting old. Not only have I recently run a race in the 50-59 category (albeit 7 months before my time), I had a fall today. It absolutely knocked the stuffing out of me.  Had to take myself for a little sit down and a good swear. In fact I was too shaken up to swear too vigoursly, just a couple of quiet “buggers”.

Whilst there was definitely a reason for my falling – inappropriate footwear, rushing over rubbly rocks and broken bricks, carrying large plastic parts of a climbing gym, trying to get something done in a rush before taking the kids to school – it did get me to thinking how awful it would be to fall when you are 80, especially if there was no apparent reason for it.

  • One in three people aged 65 and over report falling at least once/year.
  • About 10% result in serious injury such as fractures
  • Falls can lead to the need for residential care – don’t know that I’m ready for a nursing home just yet, but then, who ever is?

Falls are not an inevitable part of ageing. There’s lots you can do to prevent them.

Falls Risk Factors

  • Age: The risk of falling increases as you age. Women are more likely than men to fall
  • Previous falls: Approx 60% of people who fall, will fall again in the next 6 months
  • Decreased bone density. This both contributes to the risk of falling, and often can mean worse injuries as the result of a fall
  • Lack of regular exercise. This can cause poor muscle tone, decreased strength, and loss of bone mass and flexibility, which in turn will increase the risk of a fall.
  • Side effects of medication can make people dizzy and susceptible to falling
  • Environmental hazards
  • Inability to realise own physical limitation (NOTE TO SELF)

Fall Prevention

  • One of the keys to preventing falls, is to get active before you reach middle age, and stay active with good muscle tone, bone strength, balance and flexibility into old age.
  • Take it easy if you’re not as young as you used to be
  • Address environmental factors
  • Address any side effects caused by medication by speaking with your supervising doctor about it

The Department of Veterans Affairs document “PreventingFalls” has some good info on the subject. There are a couple of exercises below which they recommend. They will be familiar to those of you who come to our FitSquad and Circuit Classes. The full document can be found at:

http://www.dva.gov.au/aboutDVA/publications/health/Documents/preventing_falls.pdf

Strengthening exercises:
Adapted from the Otago Exercise Programme to prevent falls in older adults – ACC (New Zealand)

Knee Bends

Knee Bends

Stand up tall and look ahead
Place your feet shoulder-width apart
Squat down half way, bending your knees
The knees go over the toes
When you feel your heels start to lift, straighten up

 

 

 

Sit To Stand

Sit to standYou can do this exercise while you watch TV
Sit on a chair which is not too low
Place your feet behind your knees
Lean forward over your knees
Stand up slowly without usingyour hands
Stand for five seconds, then sit down slowly without using your hands Repeat

Note: use one hand for support if having difficutly

 

Balance exercises:
Adapted from the Choose Health; Be Active booklet,
Department of Veterans’ Affairs and Australian Government
Department of Health and Ageing.

Single Leg Balance

Single leg balanceStand next to the kitchen bench or the back of a sturdy chair– hold on if you need to
Lift your right leg and stand for 10 seconds on your left leg
Repeat 5 times
Repeat with other leg
If you feel steady enough, do it without holding on
If you are very steady on your feet, try this with your eyes shut

 

 

Heal Toe Walking

heal toe walkingStand next to a support (the kitchen bench will do) for this walking exercise
Step forward by putting the heel of one foot directly in front of the toes of the other foot, so that they touch (or almost touch) and then step forward with the other foot
Repeat for 2 minutes
If you can do this easily without holding on, try it with your eyes shut. Have someone stand next to you to support you if you need help