Wednesday, March 4, 2015

Coffee Good For The Heart ST 040315 -You Saw It Here First


In case you're wondering about the coffee article in today's Straits Times on page A6 under "Top of the news", we've written about the benefits a few days earlier. You definitely saw it here first.

Here's our post

Tuesday, March 3, 2015

Moderate Exercise It Shall Be


Me and the little one
During my pregnancy, riding on the stationary bike was my regular exercise after a minor fall while running. Riding on the bike in a forward leaning position also helped to get my baby into a good position for birthing. I used that time to visualize the birth that I wanted as I was planning for a home birth.

I last exercised a week before I delivered my son. Fast forward 6 weeks and here I am back on it now with my son in tow, this time in a stroller. Way more convenient when he was in my belly!
He started crying once we were in the clinic and Gino had to bring him for a walk to pacify him while I got started on the bike.

It sure felt good to be exercising again, doing something just for myself. I'm now 5 kg heavier than pre pregnancy, sleep deprived and my fitness has deteriorated. That's how quickly you can lose your conditioning. I am determined to be fit at 40 with 2 young ones!

Saturday, February 28, 2015

Drink More Coffee?


Picture by LWYang from Flickr
If you're like me and need your daily brew, look no further. The 2015 Dietary Guidelines AdvisoryCommittee (DGAC) stated that there is strong evidence that drinking three to five cups of coffee a day (or up to 400 mg of coffee) is not associated with any long term risks among healthy individuals. 

There may even be some benefits. There is consistent evidence that coffee consumption is associated with decreased risk of getting type II diabetes and cardiovascular disease in healthy adults.

There is also moderate evidence that coffee/ caffeine intake can reduce the risk of Parkinson's disease.

The report also suggested that moderate coffee drinking can be incorporated into your diet along with other healthy behaviours.

There are also other performance enhancing benefits for athletes like improving reaction time and rebuilding your glycogen stores, but that's another post.

What you should be careful with is the sugar and cream that goes along with your coffee actually. The report notes that the cream and added sugar many people consume with their coffee should be minimized.

There is however limited evidence about the safety of high caffeine sports and energy drinks. The report actually suggest that children and adolescents avoid or minimize consumption of high caffeine drinks and other products.

Now you know.

Here's the report from DGAC.

Wednesday, January 14, 2015

Spinning Babies Workshop

We've been seeing quite a few pregnant women with pubic and low back pain in our clinics, so Gino decided to attend the Spinning Babies workshop yesterday taught by Gail Tully at Camden Medical Centre.

Doulas, childbirth educators, body and alternative therapists, and a chiropractor also attended the course. Gino was the only rose among the thorns.

Organized by doula Ginny Phang from Four Trimesters, it was good to see what we can do to help.

Here are some pictures from the course.

All ears 
The "3 sisters"
Learning to use the Rebozo
Of course we have "hands on" techniques too
Belly mapping done
Great, now Gino can help relieve my pubis symphysis pain.

Friday, December 5, 2014

Physio Solutions And Sports Solutions Lunch


We decided to stop work early today so our staff  at both our clinics can go for lunch at the third and latest Fika Swedish Cafe and Bistro outlet at the recently opened 1 KM retail mall. We had a good time catching up with each other.

Don't mess with my little bro

Smile ....
A big thank you to Aminah who made cupcakes for everyone.

Thanks Aminah
Yummy!
Those who you who couldn't come, don't miss the next one.

Funny pose


Saturday, November 22, 2014

Sandwiches Can Be a Major Contributor To Your Salt Intake

Home made or bought?
Take note if you eat sandwiches frequently, especially if the sandwich is not home made, as a study found that sandwiches accounted for one fifth (or 20 %) of a sandwich-eaters' daily salt intake.

Researchers found that 49 % of American adults (54 % women, 44 % men) surveyed ate at least one sandwich daily. The salt in those sandwiches accounted for 20 % of their daily salt intake.

The researchers also found that sandwich eaters ate 300 calories more than non sandwich eaters on the day they were surveyed and consumed an average of 600 more milligrams of salt compared to those who did not eat sandwiches.

Before you swear off eating sandwiches, a big mitigating factor was that hamburgers and hot dogs  were classified as sandwiches in this particular study. Now we don't always eat burgers and hot dogs right? Coz this will definitely increase salt levels and calories compared to home made sandwiches.

Moral of the study? Better to eat home made sandwiches.

Reference

Sebastian RS,  Enns CW et al (2014). Sandwiches Are major Contributors Of Sodium In The Diets Of American Adults: Results from What we Eat In America, National Health And Nutrition Examination Survey 2009-2010. J Academy Nutrition Dietetics.
DOI: http://dx.doi.org/10.1016/j.jand2014.07.034.

Sunday, September 28, 2014

Is Coconut Water Better For Exercise Than Sports Drinks?

Picture from Flikr
I've noticed that coconut water is readily available at most gyms, yoga studios, convenience and natural food stores next to traditional sports drinks, flavoured water and juices.

Coconut water is the fluid gotten from inside the coconut. The canned versions you find in your supermarket is different of course due to preservatives, flavourings, colourings and chemicals.

Coconut based products have been in the news because of its supposed health and weight loss benefits. The flesh of the coconut is used to make coconut oil and is hailed as a weight loss agent because of its unique fat content. Coconut oil also does not change its properties at high temperatures while cooking unlike most other oils (including olive oil).

It contains mainly saturated fat and medium chain triglycerides (MCT). These MCTs are absorbed more quickly and used for fuel compared to long chain triglycerides found in meat and dairy products.

Research done however does not show show that coconut water is better than sports drinks for exercise performance.

Researchers gave runners bottled water, pure coconut water, coconut water from concentrate and a carbohydrate-electrolyte sports drink after exercise on four different occasions and found no significant difference in exercise performance between them. The researchers concluded that all tested beverages were capable of promoting rehydration and supporting subsequent exercise.

The runners however reported they felt more bloated and experienced greater stomach upset with coconut water and coconut water from concentrate.

I also noticed that the runners were tested "only" with a 60 min session on a treadmill. Runners and endurance athletes training beyond 60 mins may experience somewhat different results.

All said and done, coconut water does have its benefits compared to traditional sports drinks. It contains high levels of potassium and magnesium. It's a natural way to replenish electrolytes after exercise. There are no added sugars, artificial colourings, artificial flavours and preservatives contained in traditional sports drinks.

An 8-once (or 226 gram) serving of coconut water has about 40 calories and 9 grams of sugar compared to 50 calories and 14 grams of sugar compared to a equal serving of Gatorade.

If your exercise session is less than an hour, water is still the best option. For longer training sessions, you may also drink coconut water if you want less calories and sugar.

By the way, getting the top of a coconut off is a real mess, fortunately Gino can do it pretty quick now.



Reference

Kalmani DS, Feldman S et al. (2012). Comparison Of Coconut water And A Carbohydrate-electrolyte Sport Drink On Measures Of Hydration And Physical Performance In Exercise-ytained Men. J of Intl Society Sports Nutrition. 9:1